An old school Crossfit barbell workout…

 

STRENGTH/POWER: 30:00 total

From 0:00-10:00 on the clock after some technical explanation for all three lifts before starting the clock perform the following:

Strict Press

5-5-5

(60, 75, 85-90% if you have a 1RM)

 

FROM 10:00-20:00 ON THE CLOCK…

Push Press

3-3-3-3

(60, 70, 80-85, 90-95%)

 

FROM 20:00-30:00 ON THE CLOCK…

Push Jerk

1-1-1-1-1

(70, 80, 90, 95-100, 100+% if you’re feeling good)

 

QUICK WORKOUT: 4 minutes

Tabata Med Ball Slams (20-25#/30-50#)

(:20 max effort sprint followed by :10 rest for 8 full rounds for max total pounds of work done*)

* Take the med ball weight you use times the total number of reps performed for the entire 8 round workout to determine your score

 

Goal is 70+ total reps no matter what ball weight you use…

 

POST ALL RESULTS TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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