Pushing a Heavy Single

Warm-up:

Bridge x 5
Followed by:

Partner Row 1,500m(switch every 250m)

Alternate with:

  1. Round 1: 15 GHD Sit-ups
  2. Round 2: 5 Dip Therapy + 5 Shoulder Press w/pvc
  3. Round 3: 5 Shoulder Press + 5 Push Jerk w/bar

Mobility:

Shoulder Smash + Rollout: Find the pain

Announcements:

Register for the CrossFit Open on January 15th


Skills & Technique: (Click below for links to more info)

 

Wod:

Pushing a Heavy Single

Push Jerk Heavy Single: 15 Minutes 

Work up to a heavy single push jerk with good form. 

Followed by: 

Volume Work Bar Muscle-ups: 15 Minutes 

Greg KeeterComment