WOD 9.14.18

Warrior’s Path CrossFit – CrossFit

Bulletproof Shoulders Session #6 (No Measure)

Double Arm Shoulder Press: 3 x 8 @ 100% of their 10 rep max. * Rest 2-3min between rounds. * Use the percentage as a rough guideline. The load should feel manageable for the first 1-2 sets, then it will start to be really challenging, but they should be able to complete all 4 sets of 6 (just!).

P1: Metcon (AMRAP – Reps)

5 Deadlifts (95/65) (75/55)

10 S2OH (95/65) (75/55)

15 Back Squats (95/65) (75/55)

20 KB Swings (53/35) (35/25)

25 Box Jumps (24/20)

CAP 8:00
After completing Part 1, reset barbell and perform Part 2 beginning at 15:00

P2: Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 Power Cleans (115/80) (75/55)

6 Front Squats

9 Burpee Over The Bar

CAP 6:00

Categories: WOD

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