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201011

Verdant CrossFit, Verdant CrossFit North – CrossFit

Seated Shoulder Press (3 3 3 3 3 3)

use a barbell. sit on a bench. do a shoulder press.
use a barbell. sit on a bench. do a shoulder press.

do 6 sets of 3 building. this will be harder than you expect. aiming for a heavy 3 rep

Floor Press (x x x x x x)

use SB

max set after each seated shoulder press

record total presses

WoD: Metcon (Time)

21-15-9 reps for time of:

Dumbbell hang squat cleans

Handstand push-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

RX+ = 70/50, SHSPU
DBs go on outside of feet. 1 head touches ground.