5/6/15

CrossFit Salinas – CrossFit

Press Prep (No Measure)

Partner 1:

10 Arm Circles Fwd

10 Arm Circles Bckwd

10 Wraps

10 Alt Fwd/ Back

10 Empty Bar Strict Press

Partner 2:

Individual warm Up (Athletes Choice)

2 Rds (8-10 Min)

Strict Press (Heavy 3)

Phase I, Work The Push Press If They Completed 3 Weeks of the Press

Metcon (AMRAP – Reps)

Baseline (Phase I)

AMRAP 3

30 HRPU-max reps DU/ SIngles

-Rest 1 Min-

AMRAP 3

25 HRPU-Max reps DU or Singles

-Rest 90 Sec-

AMRAP 3

20 HRPU-Max reps DU or Singles

-Rest 2 Mins-

AMRAP 3

15 HRPU-Max reps DU or Singles

RX (Phase II)

AMRAP 3

30 Ring DIps/ Bench Dips-Max reps DU or SIngles

-Rest 1 Min-

AMRAP 3

25 Ring Dips/ Bench Dips-Max reps DU or Singles

-Rest 90 Sec-

AMRAP 3

20 Ring Dips/ Bench Dips-Max reps DU or Singles

-Rest 2 Mins-

AMRAP 3

15 Ring Dips/ Bench Dips-Max reps DU or Singles

RX+ (Phase III)

AMRAP 3

30 Ring DIps-Max reps DU

-Rest 1 Min-

AMRAP 3

25 Ring Dips-Max reps DU

-Rest 90 Sec-

AMRAP 3

20 Ring Dips-Max reps DU

-Rest 2 Mins-

AMRAP 3

15 Ring Dips-Max reps DU

* SCORE IS TOTAL NUMBER OF DOUBLE UNDERS AFTER EACH AMRAP

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