CrossFit CFT

Shoulder Press 5-5-5-5-5*

*No more than 80% of 1 RM
**Press should be controlled and held for 1 second at top of extension.

Rest and then,

Four rounds of:
30 seconds max rep Push-ups
30 seconds Push-ups position plank hold
followed immediately by,
four rounds of:
30 seconds max rep Squats
30 seconds below parallel Squat hold

Post loads and max reps to board.

Annoyed that I am missing shoulder press, it's one of my favorite lifts believe it or not.

Managed a quick scaled Annie on the back deck since I missed it Monday - perfect day for outdoor workout!!

Annie
30-20-10
double unders
situps

time: 5:00

compare to 8/18, when I did it in 5:18. My situps were the improvement. Didn't stop at all during situps. Double unders are still hit and miss. I'll do 5 then mess up, then 1, then 5, etc. I always do one single jump between double unders.

Shoulder Press 5X5 75#
then
4 rounds of 30sec MR push-ups then 30sec plank
20-12-12-10
then
4 rounds of 30sec MR squats then 30sec squat hold
15-17-17-18

Shoulder Press 5X5 16#
then
4 rounds of 30sec MR push-ups then 30sec plank
13-12-13-11 (girl push-ups)
then
4 rounds of 30sec MR squats then 30sec squat hold
14-15-12-11

Shoulder Press 5-5-5-5-5*

85-95-105-110-110 (only 4 reps)

Four rounds of:
20 seconds max rep Push-ups
20 seconds Push-ups position plank hold
followed immediately by,
four rounds of:
20 seconds max rep Squats
20 seconds below parallel Squat hold

PU 18-9-5-2/ Squat 19-14-11-10

Shoulder Press 5-5-5-5-5*

90-95-105-110-118

Four rounds of:
20 seconds max rep Push-ups 19-13-11-9
20 seconds Push-ups position plank hold
followed immediately by,
four rounds of:
20 seconds max rep Squats 16-15-13-13
20 seconds below parallel Squat hold

WOD: Should Press 5x5 (No more than 80%)

42 . 45 . 50 . 52 and 1/2 . 55

Then --

4 Rounds:
20 sec. max rep push-up
20 sec. max rep planche hold
20 sec. max rep squat
20 sec. max rep hold bottom squat

Push-up:
1.) 15
2.) 12
3.) 11
4.) 9

Squat:
1.) 15
2.) 15
3.) 14
4.) 12