Workout 8.4.14

Nickname: Shoulder Smash

Main – CrossFit

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Mobility

90-90’s

Shoulder Sweeps

Strength

Shoulder Press (5-5-3-3-3-10)

Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 3 reps @ 70%
* Set 4 – 3 reps @ 80%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 10 reps @ 55%

Metcon

Metcon (3 Rounds for time)

Every 7 minutes, for 21 minutes (3 sets) of:

*Run
C- 400m
P+F- Weighted 200m Run, 20 lbs

*10 Alternating One-Arm KB or DB Ground to Overhead
C- 70/50 lbs
P- 50/35
F- 35/20

*Ring Dips- 15 for guys, 10 for ladies
C- Strict or Kip
P- Jumping Dips
F- Ring Push Ups

* Run
C- 400m
P+F- Weighted 200m Run, 20 lbs

Note your times for each round.

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