Take 60% of your 1 rep max shoulder press,
Perform 10 sets x 10 reps @ 60%, rest 90 seconds between sets
Add 5# from last week if all 10 sets were successful. If not, remain at same weight until all 10 sets are completed unbroken.
*This is the 6th and final week of volume training.
Post to BTWB
This coming Saturday we are a hosting a rowing competition at CrossFit Verve. The competition will run from 8:00 am until around 3:00 PM. We are going to have two classes after the competition ends. Class times will be updated later this week, but right now think 4:00 and 5:00 PM.
The classes that evening are going to be a fundraiser. Our friends from One Summit Mission have asked us to host the event in hoping of raising money for their program and we happily accepted.
The workout will be the Hero WOD, “Nate.”
As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings 70#(53#)
One Summit is raising money to help children battling cancer build courage, self-confidence and resilience through experiential learning and mentorship with a U.S. Navy SEAL.
For each round of the workout you are able to complete a suggested donation of $5 per round will be donated to One Summit’s Mission. If you are interested in donating to the charity please click HERE.
Stay tuned to MBO for exact class times as well as the blog later this week for more information. As always thanks for always helping out.
*Reminder: Today is the last day to submit your bid if you’re interested in purchasing one of the rowers we will be selling. Bids must be submitted by 6:00 PM tonight and rowers picked up by February 4th.