CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 reps at 65%)

Shoulder Press (5 reps at 75%)

Shoulder Press (5+ reps at 85%)

Strength Tips: percentages are based off of your Crossfit Total numbers, if you did not perform the total last week, look back and use the most current 1 Rm you have and subtract roughly 10-15 lbs from it and use that number to find your percentage numbers. On final set of 5 go for 10 reps if possible but nothing more.

Metcon

Metcon (Time)

5 Rounds For Time:

30/20 Cal Row

10 Shoulder Presses 95/65
Wod Details:

Beginner 5 rounds 16/10 Row 5 shoulder presses at a manageable weight for unbroken sets

Intermediate:

5 rounds 20/14 Row 10 shoulder presses at a manageable weight for unbroken sets