Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Strength
Push Press (Week 1 of 4) (5-5-5+)
Set 1 – 65% @ 5 reps
Set 2 – 75% @ 5 reps
Set 3 – 85% @ 5+ reps
**After each set complete 20 Russian twists w/ heaviest DB possible (L+R =1).
**The “+” means as many reps as possible.
All percentages are based off your 1 RM. If you don’t know your 1 RM, use an estimate, and/or consult with a coach. Keep this number recorded somewhere, because when we start this cycle again in a couple of months, we will add ten pounds or so to it. This is called linear progression, and it is how you get stronger.
Workout
Metcon (AMRAP – Rounds)
18 min AMRAP:
6 Push Jerks (135/95)
7 Burpee Pull-ups
10 American KB Swings (53/35)
200m Run
RX+ is 5 Ring Muscle Ups