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WOD / TUESDAY, SEPTEMBER 19

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Strength 

Strict Press:  3-3-2-2-1-1-1; start @ 60% and build.

Rest, then... 

21-18-15-12-9-6-3 reps for time of: 

Strict Press, 75lbs/55lbs 

Double-unders x 2 

Extra Credit 

Accumulate a total of: 

50 Ring Rows

50 Russian Twists w/Med Ball

Competitors 

1. Strict Press:  3-3-2-2-1-1-1; start @ 60% and build.

2. WOD @ 95/65 

3. Aerobic 

2 sets of: 

8 x 300m Run; Rest 45 sec.

Rest 4:00 between sets 

4. Gymnastics 

3 sets of: 

2:00 Strict HSPU

Max Distance HS Walk

Rest 2:00

➖➖➖➖➖➖➖➖➖➖➖➖➖➖  

CFLV Weightlifting "Stronger Than Yesterday" 

1. Snatch Push Press 

80% of 10RM x 10 Reps x 3 Sets 

2A. Bench Press 

10 Reps x 3 Sets 

2B. Pendlay Row 

10 Reps x 3 Sets

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Rocco Di Jerlando is a trainer at CrossFit La Verne in Southern California.  He holds a Bachelor of Science in Kinesiology with an emphasis in exercise science.  Read more about Rocco here.

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