26
May
22.05.27
Westshore CrossFit – CrossFit
Warm-up
5 sets:
:20 jumping jacks
– Rest :10
:20 up-downs
– Rest :10
Skill Work
On an 8:00 clock:
Handstand walk/wall walk practice
On an 8:00 clock:
Handstand walk/wall walk practice
Beginner: 1-2 wall walks every minute (8 attempts)
Intermediate: :40 handstand walk every other minute (4 attempts)
RX: Max unbroken handstand walk every other minute (4 attempts)
Weightlifting
Push Jerk (5 sets for load: 5 push jerks)
From the Rig, Every 2:30
Increase load across as many sets as possible.
Hold a load of around 75%+ of their best single push jerk across all 5 sets.
7-8RPE
INT/BEG: Same
If Scaling for MURPH, 6-8 Push Jerks, staying around 50%