Wednesday 11/15/17

November 8, 2017 joey0421


CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 8 minutes to work on the complex.

1 Strict Press

2 Push Press

3 Push Jerk
This shouldn’t be a press-press-press-press-press as fast as you can. Slow each rep down and make them feel as effecient as possible. I want you guys to really feel the difference between these three lifts, and why each of them are important.

Crud Muffin (Time)

4 Rounds

10 Clean and Jerks 135/95

15 Push-Ups

15 KBS 55/35

400m Run

1 Minute Rest
This is going to be a gut check. Each round (including the rest) will take roughly 5 minutes. Normally we push the pace on workouts that have a forced rest, but make sure you don’t gas yourself out in the beginning that you feel too winded to keep a good run pace.