12.18.19 Workout of the Day

CrossFit

Silverback Primer
3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200' Single Arm Overhead Carry (Change Every 50')
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets. Take from the rack.
This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

Conditioning
"Geico"
AMRAP 15:
60 Double Unders
30/21 Calorie Erg Bike
10 Thrusters (155/105)

ICT

Strict Gymnastics
Strict Handstand Push-ups and Strict pull-ups

Conditioning
"Lead Foot"..ish (This workout is very similar to yesterday’s CrossFit WOD)
AMRAP 4:
24/20 Calorie Row
24 alt DB hang Snatch (35/20)
24 DB front squats
... Rest 4 Minutes
AMRAP 4:
18/14Calorie Row
18
18
... Rest 4 Minutes
AMRAP 4:
12/8 Calorie Row
12
12