Friday
HV Tribe CrossFit – CrossFit
Metcon (Weight)
Strict Press
Complete 3-5 Reps as Heavy as Possible. After you complete your final rep, compete 3-5 more reps with a “Push” press style. On the strict reps, DO NOT bend your knees at all during the rep.
SUPERSET each set with 12-15 Barbell Rows with a regular grip
Demo here;
https://www.youtube.com/watch?v=GV-37GQvUgU
Rest 90sec. Repeat For 3-4 Working Sets.
Score is combined weight on last set
Metcon (AMRAP – Rounds and Reps)
3min. AMRAP:
3 Devil Press (35/25s)
6 Kipping Pull-Ups
9 Air Squats
Rest 1min. Repeat For 4 Total Rounds.
For scoring, just keep starting where you left off on the previous round. Make sure you GO HARD AF on these. It’s only 3min!
*Pull-Up scale today should be something you can complete quick, like a ring row, jumping pull-up, or even a banded lat pull-down. Banded pull-ups will be too slow of a transition.
