Wednesday Crossfit

Wednesday Crossfit

Daltons CrossFIt – CrossFit

STR: Push Press (3-5×3)

Build to a heavy triple in 10 minutes


Heavy upper body section in a low volume fashion. Sets do not need to be maximal and athletes should do 3-5 sets during this time period.

WOD: Metcon (Time)

For time:

45 Cal Row

45 Push Press (95/65)

Performance: 75/55

Fitness: 65/35

*Run heats in a class setting if needed. The row should take no longer than 4 minutes .


Sub 7 minute workout with complementary movements. The load should allow for the push presses to be done with no more than 3 breaks.