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Day 1 TEST – Great Monday!!

25
Aug

Day 1 TEST – Great Monday!!

Femme Royale at Red Wolf CrossFit Ashley, Danae, Danielle, Bianca, Brandi, Melissa, Anna, Joanna, Shannon and Nathi

Femme Royale at Red Wolf CrossFit
Ashley, Danae, Danielle, Bianca, Brandi, Melissa, Anna, Joanna, Shannon and Nath

Central Valley Throwdown and Expo in Visalia Travis, Scott K., Renne and Cristina

Central Valley Throwdown and Expo in Visalia
Travis, Scott K., Renne and Cristina

Congratulations to all our Frenzy athletes that competed this weekend. You all did an amazing job! We are so proud of you!

 

SKILL

 

3 Rounds of:

10 Bent Over BB Row @ 2121

10 BB Good Morning @ 2121

10 Push Ups @ 1020

 

(10 min cap)

 

STRENGTH

 

Establish today’s 1-RM Strict Shoulder Press

(Compare to 7/14/14)

 

10 @ 45#

7 @ 45%

5@ 55%

3@ 65%

2@ 75%

1-1-1-1@ 80-105% (test sets)

 

then…

 

Establish today’s ¬†Push Press 1-RM

 

5 @75% of today’s Strict Press 1-RM

then build up from there

3-2-1-1-1-1-1

 

(30 min cap for both)

 

WOD

 

AMRAP in 9 min

 

30 DU’s

15 Push Ups