Wednesday, 1/2/19

Weightlifting

4Horsemen Wave1 Week2
Shoulder Press 3 rounds of Superset A,B,C,D,E
(30min)

A: Strict Pull-ups  (Wide grip 3×10)

B: Shoulder Press ((5+,7+,9+)@(80%,75%,70%))

Post heaviest set weight and rep, write all the weights and reps in the comment

C: Plank (3x60second)

D: Burpee (3×15)

E: 90 Second Rest

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

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