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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)

AMRAP 20:

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.