Workouts of the Week

 In Lift - Strength & Movement, WOD

crossfit

Monday

Strength – Lower/Shoulder and midline stability
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
DB/KB Overhead Press 6-8 reps
Rest 90 seconds

WOD
Three rounds for quality:
10 Push ups
20 Alternating DB/KB Lunges
30 Sit ups

Wednesday

3 sets:
Weighted pull up x 2-3 reps
or
Weighted / Horizontal Ring rows x 4-6 reps
Rest 2 mins

30 min EMOM
Minute 1: 5 Shoulder press
Minute 2: 5 Pull ups / 10 ring rows / 3 muscle ups (strict)
Minute 3: 6 Burpee Box jump overs

* Bar must come from the floor approximately 50% of your 1 RM shoulder press

Recent Posts

Leave a Comment