28
Nov
CrossFit – Wed, Nov 29
Westshore CrossFit – CrossFit
Warm-Up
4 sets: (No Measure)
:30 row, bike, or jump
:10 rest
:30 burpees
:10 rest
:30 scap pull-ups
:10 rest
Build Up
4-5 sets:
5 push presses
• Increase load across all sets.
• The last set should be just lighter than the first desired working set.
Olympic Weightlifting
Push Press (For load: Every 3:00
5-5-5-5-5:
Push press
)
Last tested heavy push press on Sept 19, 2023.
Work up to 5 push presses at or above 75% and stay there for all 5 sets.
Post WOD Skill
Skill Work I (Checkmark)
EMOM 6:
:30 handstand walk or shoulder taps
:30 rest