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Lynne’s twin

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CrossFit Preferred – CrossFit

Strict Press (3X5)

3 Sets:

5 Reps @ 65-70%

*4-5 Second Isometric

*Rest As Needed Between Sets

– Our next iteration of our strength pieces is isometric holds.

– For EACH strict press, hold for 4-5 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

Lynne’s Twin (2 Rounds for reps)


500/400 Meter Bike

Max Unbroken Push Jerks 155 / 105 lb

500/400 Meter Bike

Max Unbroken Bar Muscle-ups

Strict Ring Dips (3 Rounds for reps)

2-3 Sets:

12-20 Strict Ring Dips

Rest 1 Minute Between Sets.