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Another 1RM? Why not?

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Strict Press (5,5,3,3,1,1)


Intention= climb to your heaviest 1 rep. Maybe even go for a new 1RM today!

Record your heaviest 1 rep

Double Dumbell/ KB Alternating Row (8,8,8,8,8 each arm)

Now take the weights you’ve been using for single arm rowing and hold one of those dumbells in each hand between your legs. Alternate rowing like a piston in a car engine. Find a great rythym that allows you to feel your obliques working hard!

Metcon

Metcon (Time)

Buy in- 100 double unders

Then:

3 Rounds of:

10 Front Rack Walking Lunges (115/85)

10 Power Cleans (115/85)

10 Burpee over bar

Then:

Cash out- 100 double unders
Intention= attempt to complete each exercise unbroken in the rounds.