CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
10 L/R DB Strict Press
15 push ups
10 ring rows
30 Red band pull aparts
Strength
Push Press + Push Jerk (4×3+3)
A) Every 2:00 (4 sets)
3 push press + 3 push jerks
into
B) Every 2:00 (4 sets)
6-8 Wgt Strict chin-ups
– build up to heavy pressing complex
– finish part A) before starting part B)
– Go heavier than last week
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15:00min
8 Hang Pw. Cleans
5 Shoulder 2 overhead
250/200m SkiErg
8 Sumo Deadlift high pulls
5 Bar facing Burpees
– Barbell (115/75)
– scale # if needed