CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

7/7 DB Arnold Press

10 Box Step-Ups

10 Up-Down

14 Shoulder Taps

200m Run

*After warm-up, get out the barbell and start to open up your shoulders with some presses and holds

Strength

Shoulder Press (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

4 Box Jump Overs (24/20)

2 Strict HSPU

4 Kipping HSPU

100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Strict HSPU Option 1: DB Strict Press

Strict HSPU Option 2: Pike Push-Ups

Kipping HSPU Option 1: DB Push-Press

Kipping HSPU Option 2: Push-Up to Pike

WORKOUT OF THE DAY