WOD

2
May

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we are building to 1RM Push Press over the course 7-8
sets. If you have a current max your goal is beat that number by 5#s so
have a plan in place.
– Metcon: This workout is intended to be fast paced and completed in big
sets. Weights increase on your push press each round as the reps descend

Warm-up

3 Minutes of:

Minute 1: Single Unders

Minute 2: Double Unders or Attempts

Minute 3: Triple Under Attempts

Then, Grab a barbell and 1 KB and complete:

15 Bent-over Barbell Rows

10 KB Windmills each side

15 Push Press w. empty bar

10 KB 1-Arm Rows each

15 Hang Power Cleans w. empty bar

10 KB Windmills each side

Then,

Review the Push Press

Weightlifting

1) Push Press: 5-4-3-2-1+.

Rest 2:00

– 3-4 singles above 90% building to a new 1RM

– Beginner: 7 x 4 only adding weight if form permits.

Rest 90s.

2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.

– Neutral grip

Push Press

1-Arm KB Rows

Metcon

For time:

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)

L3: (75, 55) (115, 75) (135, 95)

L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)

L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)

*9:00 Time Cap

Metcon (Time)

For time:

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)

L3: (75, 55) (115, 75) (135, 95)

L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)

L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)

*9:00 Time Cap

Hypertrophy

Banded OH Triceps Extensions: 4 x 15. Rest 60s.