WOD for Thursday 10-13-16. Olympic Lifting at 7pm is ON.October 13, 2016
CrossFit- Pushing strength
A- 10 Minutes 4×3 Push press Ascending. Start heavy. If you make a given set, go up. If you miss, go down.
B- Every OTHER minute on the minute x 3 sets: Athletes’s choice, either B1- Max Reps Handstand Pushups (use an abmat. Kipping, strict or both) or B2- x8 reps Top Half Shoulder Press (from the crown of the head to full extension). Focus on a fast “head through” as you drive up.
C- 10 Min Max Effort. This should be 1-Quantifiable 2- Repeatable 3- Performed at “Near Death Experience” intensity. If you have a prior 10 min max effort score, repeat that workout and do your best to PR.
Olympic Lifting/Open Prep
5×2 Split Jerk with a 2 second pause.
5×3 Snatch Grip Push Press.
5×5 Snatch Grip Bent Row.
3×8 Good Mornings.
All of the above are working sets. Don’t count it if it’s easy. 2 minutes rest between efforts.
Be careful with the snatch grip push press! The reload is tricky. You must be careful of not impacting the neck and also not dropping the bar too low on your back. When in doubt, use LESS weight.
Olympic lifting is ON at 7pm. Kayla’s been locked in the hospital for the last 9 days: she’s ready to lift!!!!