Shoulder Press 5,5,5,5,5 Repetitions (Work to a 5RM)
Push Press 3,3,3 Repetitions (Work to a 3RM)
Push Jerk or Split Jerk, 1 Repetition, for a Personal Record (1RM)
Rest as needed then,
Complete One “Sprint Round” For Time,
Row 500 Meters
Shoulder to Overhead 30 Repetitions
Note: The goal for the Press, Push Press and Jerk series is to continue to add weight to each working set, ultimately achieving a 5 Repetition Max, 3 Repetition Max, and finally a 1 Repetition Max effort. Note the efficiency of the technique, specifically the use of the hip, in achieving your heaviest lifts. Prescribed weight for the “Sprint Round” is 95lb. for men and 65lb. for women. Compare today’s heaviest lifts and “Sprint Round” time to February 5, 2015.
Nate and Sampson “rest” while Ale prepares for his 500 Meter Row
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete up to 5 Rounds of this Circuit.
Assault Bike, 1:00 at 50 – 70 RPM
30 Slam Balls
15 Hurdle Jumps or Box Steps
10 Hand Release Push-ups
Rest up to 2:00 between rounds.