12/02/14

1
Dec

12/02/14

CrossFit Outbreak – 11/02/14

Strength

Week2: Shoulder Press (3 – 3 – 3+)

Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 9% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.
WOD (AMRAP – Rounds and Reps)

WOD (Time)

Partner Row: 4 ROUNDS:
Partner A: 350m Row
Partner B: 350m Row

QOD – Joke Day. Tell us your best joke or worst.