CrossFit08844

11 July 2013

Warmup

Lax Ball - Shoulder Circuit on Floor
+
15 OHS (PVC)
+
2 sets w/ empty barbell:
5 x Push Press
5 x Front Squat

Strength

Push Press (21X2)
3-3-3-3-3-3
65,85,95,115,135

Sets 1-3: Warmup sets (50-70% 1RM)
Sets 4-6: Working sets (80-90% 1RM)

Hold to top position for 2 full seconds.

Conditioning

8 sets of Alternating Tabata:
Push Press (85#)
Front Squat (85#)

Perform 20 seconds of Push Press followed by 10 seconds of rest. Perform 20 seconds of Front Squat followed by 10 seconds of rest. Continue in this fashion for 8 sets of each.

Total Reps = 70