September 26, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Strict Press
•LAST WEEK OF OUR STRENGTH CYCLE
•warm-up sets (40% x5, 50% x5 and 60% x5)
•75% of 90% 1RM x 5 reps
•85% of 90% 1RM x 3 reps
•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
Deadlift
**Same Rep Scheme As Strict Press
**Reset On Heaviest Sets After Each Pull
-Or-
Metcon (No Measure)
SUPERSET
5 Rounds
10 Double DB Arnold Presses
20/15 Calorie Row
*Rest 1 Minute
Class WOD
Metcon (Time)
21-15-9
DB Burpees
DB Box Step Overs
Wallballs
*15min Time Cap*