CrossFit – Mon, Oct 6
Performance & Fitness
Push Jerk (3 reps every 2:00 x 5 Sets)
Performance Option (AMRAP – Rounds and Reps)
AMRAPx15:00
Buy-in: 1 Mile Run
AMRAP in remaining time:
12 Russian KBS (70/53)
12 Handstand Push-ups (ADV: Alternate between Strict and Kipping every round)
Coach’s Notes: Standard for KBS is KB must finish above shoulders. Advanced option is alternating between SHSPU on odd rounds and kipping on even rounds.
Fitness Option (AMRAP – Rounds and Reps)
AMRAPx15:00
Buy-in: 1 Mile Run
AMRAP in remaining time:
12 Russian KBS (70/53)
12 Hand Release Push-ups
Coach’s Notes: Stay around 80% of 1RM or 8/10 RPE for all 5 sets.