CrossFit – Wed, Aug 13
Certus Pool Party Sat. Aug. 16th
Link to RSVP: Certus Pool Party
Link to RSVP: Certus Pool Party
Performance & Fitness
Strength Work (Checkmark)
Complete a set every 3:00 x 4 sets:
4 Bench Press (2 second pause at chest/ fast on the way up)
5 Depth Plyo Push-ups
Bench Press (Use this to reference and record weights used. )
Metcon (Time)
For time:
30 Line Facing Burpees
50 Air Squats
30 Line Facing Burpees
50 Medball Squat Cleans
30 Line Facing Burpees
50 Wall Balls
Men’s Rx: 20#
Women’s Rx: 14#
*17:00 Cap
Coach’s Notes: We are working on some explosive pressing today. On the Bench, pause at the chest for 2 seconds while maintaining tension and press as fast as you can. Plyo push-ups can be scaled to knee push-ups with a focus on pressing up as fast as possible.