CrossFit Now – CrossFit
STRENGTH
Shoulder Press (10 min to establish set of 3)
WOD
“Funny Business” SP DU WB (AMRAP – Rounds and Reps)
“Funny Business”
AMRAP 15:
30 Shoulder Presses
30 Double Unders
30 Wallballs
30 Double Unders
RX+-75/55, 20/14#, 10/9′
RX -75/55#, 20/14#, 10/8′
50-59 -55/45#, 14/10#, 10/8′
60+-45/35#, 10/6#, 10/8′,30 Singles
Basics-8 AMRAP, PVC/BB 30 Singles Light WB
DESCRIPTION
Today’s 2-part session will focus primarily on the strict press
We’ll start out by building to a Moderate Set of 3 strict press from the rack
The goal here is to move well and get above the weight we’re using in the workout without maxing out
A triplet conditioning workout follows the strength piece
“Funny Business” is a fairly high interference shoulder workout that will require a thoughtful break-up plan
The intended scoring range for this piece is 2+ to 4 rounds
STRICT PRESS & WALLBALLS
Choose lighter weights for both of these movements that you are capable of completing 30+ unbroken reps when fresh
Within the workout, this should be a load that allows for no more than 5 sets on any round
The barbell will start from the floor – not out of a rack
DOUBLE UNDERS
The rep number here is meant to be on the lower side
This should be a number or variation that can be cleared in around 30-45 seconds each round