April 28, 2017

CROSSFIT
Strength: Shoulder Press (5/3/1+)
*Wendler Shoulder Press: Week 3

Shoulder Press 1×5 at 75% 1RM
Shoulder Press 1×3 at 85% 1RM
Shoulder Press 1×1+ at 95% 1RM
*percentages based on 90% of your 1 rep max
Conditioning: For Time
Snatch/HSPU/DU
10 rounds for time of:
3 Power Snatches, 155/105 lbs
6 Handstand Push-ups
30 Double Unders
28 Minute time cap!

CROSSFIT 101
Conditioning: For Time
Run and Rest
Run 1 Mile
Rest 2 Minutes
Run 800m
Rest 2 Minutes
Run 400m
Rest 2 Minues
Run 200m