September 18, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Strict Press
warm-up sets (40% x5, 50% x5 and 60% x3)
•70% of 90% 1RM x 3 reps
•80% of 90% 1RM x 3 reps
•90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
-Or-
Half Kneeling Arnold Press (5×5 Building Weight)
These Are Single Arm With A DB
Class WOD
Metcon (5 Rounds for time)
Every 4minx 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
•Score Time For Each Round (Note Weight Used)
•Each Round Should Be Finished To Allow Rest Time Before Starting Back At 4min Mark.
•Scale Load If Needed