Wednesday CrosFit South Jersey

Strength 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 https://www.youtube.com/watch?v=iv7KapNEfpI&feature=youtu.be c: Dumbbell External Rotation (3x10 @20X0 tempo ) *side lying *put abmat or towel between side and elbow #workoutoftheday