Wednesday 170503

“Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman, Founder of CrossFit

Dynamic Warm-Up – Mobility
Prepare to for..

Skill:
Handstand Proficiency

WOD: “Annie”
50-40-30-20-10 rounds of:
Double-Unders
Sit-ups

* Scale movement accordingly to maintain good mechanics and progression through WOD.   Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND

1. Strength
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. 
2. Met-Con
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.

3. Accessory
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.