Monday, 6/26/17

 In CrossFit


*Last week was a tough high volume week. This is a testing and unload week. We’ll be testing our 5RM Strict Press, Front Squat, and Deadlift this week. Keep good form and uphold strict movement standards when testing these lifts. Metcons are intentionally slightly lower intensity and lower volume this week to allow plenty of fuel for your lifts. Be smart, and don’t go too deep to the well during WODs. Good luck on your lifts!

Strict Press
12 Min to build to heavy 5

12 Min AMRAP
3 P. Snatch (50-60% 1RM)
400m Run
*Record weight to comments. Use the lighter 1RM between P. Snatch and OHS



A. 3 Sets:
6 Forward Raises w/ Plate
8  Lateral Raises w/Plate
10 Tricep Extenstion

B. 25 Min AMRAP:
100M Suitcase Carry (R)
100M Suitcase Carry (L)
15 Goblet Squats
10 DB Push Press



This week ‘s specialty class will be on Kipping Handstand Push-Ups! Come to 4B NA on Thursday (6/29) at 5pm to work on that kip!

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