Wednesday, November 22nd
Strength: Take 5-6 sets and progressively build to a 3RM. Make sure you have spotters in place. Typically your floor press will be 10-15% less than your bench press because you cannot use your feet.
Metcon: Each workout is intended to be high-threshold ie. 90% effort. You should be able to move quickly with limited bouts of rest.
Strength
Floor Press for load:
3RM
WOD
Each for time:
3 RFT:
20 KBS (53, 35)
20 Burpees
Rest 5:00
3 RFT:
20 SDHP (53, 35)
20 Box Jump w. Step Down (24, 20)
L2: (45, 25) (20, 15)
L1: (Russian Swing 35, 25) (10-15 Burpees per round) (Alternating Step-ups)
20:00 Cap