12/08/14

7
Dec

12/08/14

CrossFit Outbreak – 12/08/14

Strength

Week3: Shoulder Press (5 – 3 – 1+)

5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM

*On the final set you MUST get MORE THAN 1 rep
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

WOD (Time)

3 Rounds of:
4 Wall Walks
5 Front Squats (185/125)
60ft Bear Crawl
70 Double Unders

QOD – Are you looking forward to our next CrossFit Outbreak Meet Up?

Bowling? Rock Climbing? Ice Skating? Polar Bear Plunge?