03/31/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Pushups @2011 (scale to an easy substitute if this will tax you too much)

10 One Armed Snatch DB/KB (Light)

10 Wall Squats

Strength

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

Strict Press

WOD

Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 15 reps

Minute 2 – Push Press x 15 reps

(choose a weight that will challenge you in sets 4 & 5)

Minute 3 – Double-Unders x 40-50 reps

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