28 July 2020
Weightlifting
Shoulder Press (1RM )
14 Minute to establish 1RM
Metcon
Metcon (Weight)
12 Min EMOM
10 Push Jerks
5/3 Ring Dips
10 Push Jerks
5/3 Ring Dips
Score is the weight you lifted
RX will require you to get all movements complete EMOM for the entire workout.
RX will require you to get all movements complete EMOM for the entire workout.
Recommended weight = 50-60% of 1RM
Scales for Dips = bench/box dips; tricep extensions
Class Clock
Metcon
0-8 WU
8-13 Strength D/P
13-27 Strength
27-31 WOD D/P
31-43 WOD
43-55 Cleanup
8-13 Strength D/P
13-27 Strength
27-31 WOD D/P
31-43 WOD
43-55 Cleanup
