11-9-17 Shoulder Press Max – CrossFit Grail
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11-9-17 Shoulder Press Max

8
Nov

11-9-17 Shoulder Press Max

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

100m row

10 Double Unders (Practice!)

10 Shoulder Press 45/35#

10 Front Squats 45/35#

Banded Warm-up:

15 Pronated Banded Pull-Aparts

15 Supinated Banded Pull-Aparts

15 Banded External/Internal Rotation (on rig)

10 Banded Single Arm Ys and Ts (on rig)

Weightlifting

Shoulder Press (1X5@60%, 1X3@70%, 1X1@80%, 1X1@90%, etc)

Metcon

Metcon (Time)

3 Rounds:

75 Double-Unders (150 Single Unders)

50 Air Squats

15 Power Cleans 115/80#
RX+: 135/95#

Core Down

Metcon (No Measure)

3 sets (45 sec on/15 sec off):

plank (weighted if possible)

flutter kicks

bicycle crunch

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