“Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman, Founder of CrossFit
Dynamic Warm-Up – Mobility
Prepare to for..
50-40-30-20-10 rounds of:
* Scale movement accordingly to maintain good mechanics and progression through WOD. Ask your coach for help.
ABOVE AND BEYOND
Push Jerk – 5×3
Perfect reps only
Pause in the catch to ensure you are in full balance and control.
Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s.
AMRAP 7 Minutes:
8 STO 115/75
3 Bar Muscle Ups
The transitions are just as important as moving smooth. Everything should burn somewhere around 5 minutes in. That is when you need to fight to keep going.
4 Rounds for Time:
50ft Sled Push (Steady March)
20 D-Ball Box Step Ups 100/80# to 16/12″
If you do not have a D-ball grab a sand bag or some other heavy, awkward
object. The steps should be low enough to have you keep moving but very annoying.