Shoulder Strength

CrossFit Rise Above – CrossFit

Warm-up

Weightlifting

Metcon (Weight)

Single Arm DB Clean and Press
First clean the dumbbell to the shoulder and then get it overhead with either strict press, push press, or push jerk. Then complete the same on the other arm. Take 10 minutes and build to a heavy set on each arm.

Metcon

Metcon (Time)

20 Push Press (95/65)

5 Rope Climbs

Rest 2 Minutes

15 Push Press (115/80)

4 Rope Climbs

Rest 2 Minutes

10 Push Press (135/95)

3 Rope Climbs

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