Wednesday

Beast River Fitness – WOD

Mini Total

We’ll hit two main lifts today for a ‘mini crossfit total’ consisting of the Push Press & the Back Squat.

Athletes will Work up their push-press solo or with a partner. After which, athletes will move onto their Back Squat.

A PR is a PR no matter if it is 1lb or 10 lbs… Take the small win first and decide if another attempt is desired.

Push Press (10 BB / 5-5-3-1-1 / 1-1-1
Make 3 Attempts at your max.
Suggest final: 95%, 98%, 101%)

Find a heavy single.

Athletes must lock knees and legs, any re-bending is a Push Jerk – thus a no-rep for this movement.

Use small jumps closer to max.

Back Squat (10 BB / 5-5-3-1-1 / 1-1-1
Make 3 Attempts at your max.
Suggest final: 95%, 98%, 101%)

Find a heavy single.

Mini-Total (Weight)

Score is the combination of your Push Press & Back Squat.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min

5 Burpees

10 V-ups

20 Jump Rope Singles