Friday

14
May

Friday

HV Tribe CrossFit – CrossFit

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Shoulder Press (Double Progression Week 5)

Strict Press (Double Progression Week 5)

6-8 Reps

superset with;

10-12 Hanging Weighted Knee Raises

Rest 2min. Repeat For 3 Total Sets.

Weighted Hanging Knee Raises:

https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.

Example:

NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)

Week 1 — 3 x 6 x 95lbs

Week 2 — 3 x 7 x 95lbs

Week 3 — 3 x 8 x 95lbs.

Week 4 — DELOAD

Week 5 — 3 x 6 x 100lbs.

Week 6 — 3 x 7 x 100lbs.

Week 7 — 3 x 8 x 100lbs.

and so on….

Metcon (Time)

For Time:

Buy-in: 400m run

8 Rounds

10 pullups

20 pushups

30 squats

Buy-out: 400m run