Wednesday CrosFit South Jersey


a.1: Push Press (3x5)

*Work up to a heavy set of 5 (3 total heavyish sets)

*Don't rest bar in front rack between reps

*3x5 @90% of the weight just used on your heaviest set

a.2: Barbell Inverted Row (3x12 @ 20X0 tempo)

add load if possible

*3x12 at an easier weight or version if possible

Metcon (AMRAP - Rounds and Reps)

18 Minute AMRAP Parnter Workout

50 Dumbbell Push Press (40/25)

50 Calorie Bike

50 Russian Kettlebell Swings (70/53)

RX+ can scale up to 45/30 or 50/35 as long as it's not too heavy!

**at the start of every 2 minutes both partners perform 25 double unders (scale to 30 seconds of work if you are not proficient with double unders

**choose weight where you can do unbroken sets of 10ish

Extra Work

a: DB Strict Press (3x10 @ 20X0 tempo)

*don't forget 2 second lower

b: 1 and 1/2 Chest to bar pull-up (3x3-5 reps )

*load if able

*scale with band or feet on box

*maintain hollow position throughout

c: Dumbbell External Rotation (3x10 @20X0 tempo )

*side lying

*put abmat or towel between side and elbow


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