1.) 7 minutes to find 1RM Shoulder Press
then
every 2 minutes for 5 rounds 10 Shoulder Press @ 50%
2.) Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24″
5 power snatch 115/85lb
*3.) 3 rounds
12 Ring Dips
15 GHD Sit-ups
note: use high rings
*4.) Clean Jerk
4 1 @ 60 & 65%
3 1 @ 70 & 75%
1 1 @ 80, 85 & 90%
then
every 2 minutes for 5 rounds 10 Shoulder Press @ 50%
2.) Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24″
5 power snatch 115/85lb
*3.) 3 rounds
12 Ring Dips
15 GHD Sit-ups
note: use high rings
*4.) Clean Jerk
4 1 @ 60 & 65%
3 1 @ 70 & 75%
1 1 @ 80, 85 & 90%
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Chris Ness
Forced Rest Grade 1 AC Joint sprain thanks crossfit #dangerous #handstandwalks #anothershoulderwithhorriblerom 🏥
4
0
Derek LaBonte
18:30
205# strict press
11
1
Me and Omar enjoyed working out with you this morning!
Pauly VanderKelen
18:00 (38 sec improvement from 1/4/16!)
Shoulder press up to 165# / 5x10 @ 100#
0
0
Ty Krueger
225# Strict Press - 10# PR
515 brain fart and pushed for 5 rnds of the workout not realizing it was 10. Finished 2 more then back rehab.
12
0