Crossfit – Press & lucky 7's

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TEST WEEK
This week we will be test some 1rms and work capacity.Today is the Press , tomorrow is our quarterly test 1 rm C+J along with “Sage”.We did this early Jan 12 so please check your record so you know the time you have to beat. Wednesday we test the  squat.Get your self prepped and ready to break records.

Workout of the day:
Five or Six sets of:
Shoulder Press @ 20X1
Rest 3 minutes between sets
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
+
Then complete:
“Lucky Sevens”
AMRAP in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

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