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Weekly Movement Forecast
M = Push Press
T = Snatch Work
W = Front Squats
Th = HSPU/Pull-Up Work
F = Rowing Annie
Sat = Mark Landry's Send-Off to the CrossFit Games WOD!
Every 2:00 x 14:00 (7 Sets):
3 Push Presses
*Each rep will have a 2 second pause in the dip and a 2 second pause Overhead
**Build to heavy set for day across the 7 sets. This will NOT be a heavy weight, so plan for small, incremental jumps in weight. The goal is to work on mechanics and stability in these two positions in the lift.
Every 2:00 x 14:00
5 reps (w/ a 32X1 tempo) Incline DB Bench Press
10 Calorie Skierg
2 Rounds (18:00 total)
5 Toes To Bar
Max Med Ball Squat Cleans (20/14#)
*Rest 2:00 Between Rounds
**Score = total number of repetitions combined from the two rounds.
5 Abmat Situps
5 Push Ups (scale to angled push ups)
Max Medball Squat Cleans
**Rest 2:00 between rounds
EMOM x 10
Odd: 3-5 Sandbag Clean Over Shoulder(150/100)
Even: 200m Skierg
Post Results to the whiteboard.