MobTown CrossFit – CrossFit
Weightlifting
Push Press
– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM.
DROP SETS explanation:
If you your 8 RM for the day is 100# then your drop sets will be 6-8 reps @85-90# and 6-8 reps @80-85#. That would be all 3 sets
Back Squat
– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM.
Shoulder Press
– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM.
Accessory Work
Metcon (No Measure)
3 Sets
10 Strict Weighted Pull Ups (Wide Grip) *As heavy as possible.
:45-1:00 Double Kettlebell Weighted Flutter Kick