Announcement
Happy Birthday Ryan Catchings!!
Warm-up – Warm-up (No Measure)
100m Run
Into…
3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead
Into…
100m Plate Run
*Use a 15/10 LB plate
**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.
Following the warm-up, go into your teaching of the movements today.
Strength – Shoulder Press (1×4 / 1×4 / 1×4+)
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
(Score is Weight)
Workout – Metcon (Time)
3 ROUNDS FOR TIME
10 Push Press (135/95)|(95/65)
20 Box Jumps (24/20)
200m Plate Run (45/25)|(25/15)*
*Hold the plate any way during the run.
(Score is Time)
Cool Down – Warm-up (No Measure)
FOR RECOVERY
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Seated Forward Fold
2:00 Saddle
(No Measure)
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