20
Jan
January 21,2021
United Performance Fitness and Training Center – CrossFit
Shoulder Press (8,8,6,6 rest 2 min 1 sec pause on chest )
70,75,80,85% of last weeks 1RM, finish any failed press reps as push press
Metcon (AMRAP – Reps)
3 sets:
30 sec AMRAP: Alternating SA DB Push Press – 50/35# per hand
Rest 30 sec
Metcon (8 Rounds for time)
Row & Bike:
Every 3 min x 4 sets of each:
Set 1 – Row 500/400m
Set 2 – A/B 30/24 Calories
*Alternate machines
*aim for higher pace on each from average held 2 weeks ago.