Crossfit – Press 1rm + Lucky 7′s

 In WOD

Rebecca showing good triple extension

Workout of the Day

Strength

5/6 sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
Why Women Should Not Be Afraid of Gaining Muscle
*post thoughts to comments

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