WARM UP – MOBILITY
Quick shoulder rotations & Green band OH / Lats stretch
Cuban rotations, Alt. delt raises, & ATYT’s w/ light plates
Hollow / Arch holds & Beat swing warm-ups
—
Empty barbell tech & warm-up: strict press / push press / push jerk
WOD A
18 min running clock:
A1) 13 mins to build to a heavy single or new 1RM shoulder press, then:
A2) At 15 & 18 min: Max reps Push Press (at your 1RM shoulder press weight – score is combined reps)
SHOULDER PRESS
2X MAX REPS PUSH PRESS @ 1RM SHOULDER PRESS WEIGHT
2 sets of max effort push press sets at established 1RM shoulder press weight
Combine number of reps from both sets
WOD B
http://CROSSFIT.COM BAR MU & PUSH JERK
Complete for time:
9 bar muscle-ups
21 push jerks (115/85)
7 bar muscle-ups
15 push jerks
5 bar muscle-ups
9 push jerks
—
10 min time cap
Scale BMU volume as needed eg: 7 – 5 – 3
If you are really close to getting BMU then you could sub for jumping or banded BMU.
Barbells from the ground
— OR —
PUSH JERK & C2B COUPLET
Complete for time:
21 – 15 – 9 reps of:
Chest to bar pull-ups
Push jerks (115/85)
—
10 min time cap
Sub C2B to regular pull-ups, jumping pull-ups, or 12-9-6 strict banded pull-ups
Barbells from the ground
ACCESSORY
3 Super sets:
12-15 Side delt raises (light plates or DB’s)
10-12 DB Upright rows
15-20 Banded face pulls
– rest 90 secs –
