Monday 7-9-12

DE- Push Press 10×2 every 90s

Use 60% of last week’s CFT press for this effort. The bar will start on the ground each time.

DE= Dynamic Effort– Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec. Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method. Example of a dynamic effort set: Bench Press 8 x 3. Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible. If the lifter’s 1Rm is 400 lbs example sets could be 185 x 3 sets, 200 x 3 sets, 225 x 2 sets. Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics)

AMRAP 7 Min-

5 Hang Power Cleans (95/65#)
10 Push Ups
15 Squats


Strength Under Pressure

Weighted Pull Up 1-1-1-1-1-1-1



DB Thruster (45/25#)
Pull Up


The CrossFit Games are coming!!! We’ll get together this weekend for eats, fun and cheering. Stay tuned for details!

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