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Friyahhh12082023

Warmup

Strength


For load:

3-3-3-3-3-3-3:

Overhead squat



Level 3

For load:

5-5-5-5-5-5-5:

Overhead squat– Scale to an empty barbell or PVC pipe as needed.


ABOUT THE WORKOUT

INTENDED STIMULUS

All sets of 3 should be at 70% or more.

Last tested Feb 7, 2023.

Lift once every 2:00

Behind-the-neck push jerk the bar to get it overhead.



WOD

RX

5 rounds for reps:

1:00 bike for calories

– Rest :30.

1:00 double-DB push presses (35/50 lb)

– Rest :30.

Level 2

5 rounds for reps:

1:00 bike for calories

– Rest :30.

1:00 double-DB push presses (25/35 lb)

– Rest :30.

Level 3

5 rounds for reps:

1:00 bike for calories–

Rest :30.

1:00 double-DB push presses (15/20 lb)

– Rest :30.

 


SKILL WORK

Post-workout:

3 sets for load:

10 snatch-grip bent over rows

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