Main – CrossFit


Push Press (5 Sets of 5 or 1RM)

Same idea as Monday with your back squats. If you’ve recently hit a 1RM push press then complete 5 sets of 5 increasing each time.

We will be using this lift starting next week percentage wise.


Metcon (20 Rounds for reps)

20 Minute EMOM:
Odds: Row 20/15 Cals
Evens: 20/15 Push Ups

Same format as usual for these EMOMs. Pick a number for the rower and stick with it. Don’t start with 20 and then end up with 10 at the end. It should be tough, but not a max effort for your first few sets. Towards the end it may start to feel like max effort.

If you start with a number that’s a bit low and want to increase at the end, that’s more than ok. If you’re unsure of a good number, ask your coach.

Same idea with the push ups. And please … HOLD YOURSELF TO A HIGH STANDARD ON YOUR PUSH UPS 🙂 I promise you that you’ll be better for it. Shitty sloppy push ups with lead to shitty sloppy results. Keep everything TIIIIIGHT!


1 Power Snatch + 3 Overhead Squats (5 Sets of the above complex)

You cannot increase unless your overhead squats are perfect. Record your heaviest set.

Double-Unders (5 Sets of 35 Unbroken )

These sets must be completed unbroken. You hit 34, no good. Doesn’t count.

If 35 is an insane amount for you keep dropping it down by 5 until you’re at a realistic number. If that means it’s 5 sets of 5 unbroken double unders, so be it. Just ensure they are unbroken.

Rest as long or as little as necessary between sets.

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