9-19-18 Shoulder Press Wave 3

18
Sep

9-19-18 Shoulder Press Wave 3

Announcements

Happy Birthday, Mark P!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each:

Jumping Jacks

Push-up to Down Dog

Active Samson (ea leg)

Active Spidermans (60 seconds)

Side Lunge

Air Squats

PVC Pass Throughs

PVC Around the World

Warm-up (No Measure)

Shoulder Activation:

Banded Square (5 steps each direction)

10 “I” “T” and “W”

Weightlifting

Shoulder Press (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (Time)

3 Rounds for Time:

20 Hang Power Cleans 75/55#

20 Front Squats 75/55#

20 Push Press 75/55#
RX+: 95/65#