12/29/15

gpp-

strict press - 3 sets set 1 @ 65% wm 5 reps @ 5 second down tempo, set 2 10 reps @ 60% wm @ 3 sec down tempo , set 3 @ 55% wm @ 15 reps no tempo,

50 seated chest pass buy in 20/14

5 rounds

10 shoulder to overhead 95/65

10 toes to bar

10 burpees

50 seated chest pass cash out

comp- 

strict press wm- 50x5, 60x3, 70x2, 75x1, 80x1, AMAPx85,

5-4-3-2-1 (HAP) - clean press from the hole (score = heaviest total press) ,

5 sets 5 tempo kipping ring dips (30x0),

6 rounds

5 bar muscleups

5 strict handstand pushups

5 clean and jerks 185/125

Published on by crossfit reflexion.