Strength
Press 1×5 at 40% 1RM
Press 1×5 at 50% 1RM
Press 1×3 at 60% 1RM
Press 1×3 at 70% 1RM
Press 1×3 at 80% 1RM
Press 1×3+ at 90% 1RM
Rest as needed between sets.
Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.
GP/Open WOD:
1 min max reps KB swing
rest 2 min
1 min max reps KB clean
rest 2 min
1 min max reps KB snatch
AHAP – same weight for each
switch hands at 30 for clean and snatch
Keith visiting Chikara Crossfit Tokyo
