This week is a break from our heavy lifting. We will bring back squats and shoulder presses next week. However, we will still have some Olympic lifting accessory work. Today, we are going to have some overhead work. This sequence is designed to emphasis the need to use our hips and legs in the push press and push jerks. The weight should be high enough to make the shoulder press hard. It should require the use of the hips and legs to complete the sequence unbroken.
CrossFit WOD for 2/10/2016:
Olympic Lifting Accessory Work:
EMOM 6 Min:
3 Shoulder Press (85%)
4 Push Press
5 Push Jerks
MetCon:
AMRAP 10 Min:
10 Deadlifts (185/125)
10 Box Jumps (30/24)
5 Handstand Pushups (level)
Post Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
10 Deadlifts (155/105)
10 Box Jumps (24/20)
5 Handstand Pushups (Raised Target)
Brass:
AMRAP 10 Min:
10 Deadlifts (135/95)
10 Box Jumps (24/20)
5 Piked Handstand Pushups
Bronze:
AMRAP 10 Min:
10 Deadlifts (115-95/75-65)
10 Box Jumps (20/Short Box)
5 DB Shoulder Press (25/15)
EMOM: First 2 rounds at 95 lbs. Rounds 3 through 6 at 75 lbs. All 12 reps done unbroken.
Steel: 5 Rounds plus 21 (needed about 6 more seconds to finish 4 HSPU’s to cpmplete 6 full rounds)