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Deload week 9: Strict press & WOD

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CrossFit VU – CrossFit

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Shoulder Press (2-2-2-1-1)

20mins to strict press

3×2 @ 95%

2×1 @ 100% of 1RM

if you cant press 100% then stick with 95% for 2.

rest 90secs-2mins between heavy doubles

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

– 10 HSPU

– 10 Sit ups

– 100m Sprint
RX+ Strict HSPU & T2B

100m sprint = 1 rep