Saturday

14
Aug

Saturday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

400m Jog

AMRAP In Time Remaining…

10 Shoulder Taps

5 Up-Downs

20 Jumping Jacks

5 Burpees

Strength

Shoulder Press (1×6 / 1×6 / 1×6+)

STRICT PRESS

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure….no more than 6-8.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

Individual:

AMRAP x 20 MINUTES

15 Hand Release Push-Ups

30 Butterfly Sit-Ups

60 Double Unders

100m Run

With Partner: I go, You go

AMRAP x 20 MINUTES

5 Hand Release Push-Ups

15 Butterfly Sit-Ups

30 Double Unders

100m Run

(Score is Rounds + Reps)