WOD

Monday

By August 27, 2021 No Comments

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CrossFit SoChac – CrossFit


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Warm-up

Warm-up (No Measure)


AMRAP x 3 MINUTES
6 Up-Downs
6 Scap Pull-Ups
6 Push-Up to Pike

Into…

AMRAP x 3 MINUTES
6 Box Jump Overs*
6 Kip Swings
6 DB Strict Press**

*If the Jump cannot be performed adjust to Step Overs
**Use this opportunity to focus on Bracing and Punching the weight overhead to prepare for the Strict Press in the Strength

Strength

Shoulder Press (Heavy 1-Rep )


ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Strict Press

Week 9 of 9

(Score is Weight)

Workout

Metcon (1 Rounds for time)


EVERY 3:30 x 5 SETS
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press