Strength part is inspired by the RepWerks Jan 11 WOD. Metcon is inspired by Atomic Crossfit’s MannaAndQuail WOD…
5 sets of
- 6 x Strict Press + 4 x Push Press @ 65%-70% of 1RM
- Rest 2 minutes
Then every 3 minutes for 9 minutes
- 8 x Dumbbell Strict Press Seated on Floor @ 14kg
Then AMRAP in 12 minutes of
- 12 Cal Row
- 12 x Toes to Bar
- 12 Cal Row
- 4 x Hang Power Cleans @ 125lbs/56kg
Results: Used 100lbs for the Presses, nice combo, really made my shoulders burn. Metcon 3 rounds plus 6 cal. Ended up with singles on the Cleans to reset the hook grip.
