CrossFit Factory Square – CrossFit

Strength

Shoulder Press (3 reps at 80%)

Shoulder Press (3 reps at 85%)

Shoulder Press (3+ reps at 90%)

*last set go for max reps*

*these percentages are based off of your 1 Rm minus 10 lbs.

*after each set of presses, do a max effort strict pull ups or ring rows or banded chest to bar pull ups*

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Modifications:

L-1 Pike push-ups (no box), Jumping Ring or bar dip negatives

L-2 Pike push-ups (knees) on box, Banded Ring dips or bar dips

L-3 Pike push-ups (toes) on box, Banded Ring dips

L-4 Modified HSPU with ab mat(s), Banded ring or bar dips

Accessory work:

Ring Rows 5 x 20

Db curls 5 x 10

Band Pull Aparts 5 x 10