Hot Off the Press
Mike Collette • September 14, 2020
Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Metcon (Weight)
STRENGTH
Overhead Carries
Strict Press technique
Push Press with Technique Overview
Press and Carry Complex
1 Strict Press
2 Push Press
Right Into an Overhead Hold
(Hold should be a max of 10 seconds) Weight is too heavy if you can’t hold it.
Metcon (AMRAP – Rounds)
30 Mountain Climbers or bike crunches
20 alt. lunges front rack
10 Barbell Bent Over Row
5 burpees
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