FridayStrength - Push Press + Push Jerk + Jerk 5 Sets3 Push Press + 2 Push Jerk + 1 Split Jerk @6/10 RPE*Rest 2 minutes between sets. -then- "Crossfit Games:...
Iron Hero Daily: 260204
Wednesday
Strength – Bench Press (5-5-8-12-12-12)
Bench Press for load:
#1: 5 reps @ 74%
#2: 5 reps @ 74%
#3: 8 reps @ 70%
#4: 12 reps @ 65%
#5: 12 reps @ 65%
#6: 12 reps @ 65%
-OR-
Shoulder Press (5-5-8-12-12-12)
Shoulder Press for load:
#1: 5 reps @ 74%
#2: 5 reps @ 74%
#3: 8 reps @ 70%
#4: 12 reps @ 65%
#5: 12 reps @ 65%
#6: 12 reps @ 65%
-then-
“Open 15.4”
8 Min AMRAP:
• 3 handstand push-ups
• 3 cleans
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans
etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
