190830

Friday

Skill/Strength
Strict press

Show movement then let the group practice for 12 min

0-6 month of CF: same weight and many reps

Up to 3 years of CF: Practice the press, increase weight if form is good

+3 year of lifting: Daily heavy strict press

Metcon
Thrusters
2-4-6-8-10

Pullups
4-8-12-16-20

Rest 5 min then

40 Standing frontrack lunges

Followed by

5 rounds of

30 double unders
10 toes to bars
Followed by
30 dumbbell burpee box step ups 2×22,5/15kg

L1: 60/40kg, chest to bars, 2×22,5/15kg dumbbells
L2: 40/30kg, 1×22,5/15kg dumbbell
L3: 30/20kg, 2-4-6-8-10 pullups, 15 double unders, hanging knee raises, 1×15/10kg dumbbell
L4:  Dumbbell thrusters, 2-4-6-8-10 jumping pull ups, 30 single unders, sit ups, no DB on burpee