6/23/16 Training


CrossFit Newtown – CrossFit

Shoulder Press (45×5 55×5 65×5 75×5 85×3 95×1+ or 5,5,5,5,3,1 )

Metcon (AMRAP – Reps)

12 minute AMRAP

3 Shoulder to Overhead 135/93 – Comp 155/108

3 box jumps 24/20 – Comp 30/24

6 STOH

6 box jumps

9 STOH

9 box jumps

12 STOH

12 box jumps

15 STOH

15 box jumps

18 STOH

18 box jumps

21 STOH

21 Box Jumps

Core Work

Front Rack Carry 5x AHAP

Optional Accessory Work:

KB or DB shrugs

3×6

DB Lateral raise

3×6

DB Front raise

3×6

Optional Running WOD

Finish 10×100 m with walk back rest from yesterday.

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