Clinton Hill, East Williamsburg – CROSSFIT
What would you say is your favorite and least favorite part of CrossFit?
Strength / Skill
5 sets of:
Push Press x 3 reps
Weighted Pull ups x 3 reps
rest 2 minutes
-build to your heaviest set
Push Press (5 set of 3 reps – build to your heaviest set)
Metcon (AMRAP – Reps)
:90 AMRAP of thrusters (95/65#)
:90 AMRAP of pull ups
:60 AMRAP of thrusters
:60 AMRAP of pull ups
:45 AMRAP of thrusters
:45 AMRAP of pull ups
-goal is to reach 21-15-9 reps, but not exceed 21 reps in 90 seconds, 15 reps in 60 seconds and 9 reps in 45 seconds. Regardless if you reach desired reps you must move on to next movement/AMRAP.
-scale weight on thrusters and pull ups (bands/ring rows) accordingly to reach desired effect.
-if you get prescribed reps within the time frame, rest until next AMRAP/movement.
-This sampler will give you the stimulus we are looking for in “Fran”, a benchmark workout.