Crossfit LPF – CrossFit

Shoulder (Strict) Press (Weight)

A/B Clock: 30

(12) SHOULDER PRESS (rack) %

*Based off 90% of your

1RM, warm-up to 70%,

then perform:

70% x 3

80% x 3

90% x 3+ (ME Reps but

not till failure – leave 1-2

reps in the tank)

EXAMPLE:

MAX is 300

90% = 270

65% of 270 = 175

75% of 270 = 200

85% of 270 = 230

*The min for ME Reps

is at least 3 reps.

SCALE DOWN:

3 Rep Heavy Shoulder Press

STRENGTH ALTERNATIVE:

(15) AMRAP

10-12-15, etc. Air Squats

10 Sets: 1 Push Up + 2

Shoulder Taps (Alt.)

10-12-15, etc. Squat Jumps

1:00 Wall Sit (below depth)

Opt: Banded

Paarking Lot Run

3:00 transition into

the B workout…