A. Shoulder Press – 70%x5, 90%x3, 95%x2, 100%x1, 95%x1, 70%x10
Challenging day with the weight. Get your head back through as soon as that bar clears your head and keep that rib cage down. If you find yourself with a big arch in your back, especially as you first go for your lift, reset yourself.
B. Weighted Pull-ups (4×3)
“The Quick and Dirty” AMRAP 5
3 deadlift (275, 185)
7 push press (115, 75)
L1: DL: 225/155; PP: 95/65
L2: DL: 185/125; PP: 85/55
L3: DL: 115/75; PP: 45/35
This came from the Crossfit mainsite and Dave Castro said on IG: this feels like an opens workout (I am guessing it is not but thought it would be a good push). Use this purpose as your guideline:
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.