CrossFit First Creek – CrossFit
Weightlifting
Push Press (8×2)
Build to a heavy 2 reps by your 8th set. All sets should be building (4 warm up sets, 4 working sets). One set every :90. (12 minute cap)
Metcon
Metcon (Time)
2x DB bear crawl (180′)
25 Squat jumps
2x DB bear crawl (180′)
25 Squat jumps
10 minute cap!
You must work at least 7 minutes.
Write your weight used in the comments. Bear crawl with 1 dumbbell in each hand down and back on the turf to equal 180 feet. Squat jumps are designed to be unbroken and get your heart rate up. If you finish the workout before 7 minutes it then becomes an AMRAP for 7 minutes. Don’t let this get confusing. No more than 10 minutes of work, no less than 7. Your score in wodify is still the time it takes to complete the workout. If it takes 5:23, that is your score. Just continue working for another 97 seconds.
Metcon
1000m Row (Time)
Max Effort 1000m Row
You are going to row 8×250/200 meters.
This is only for you to be able to track what your pace should be. All sets are at or below your 1K PR pace.
For instance, if my 1K row time was 3:30, all my sets should be 1:45/500m or below. If you have questions please ask your coach! Do not score into wodify, we will retest your 1K time next week.
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