THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
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Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Push Press 5-5-5 (Wk5)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @92.5% of 5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.
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Impact/Focus #2: Back Squat
Prepare for Glory!
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Skill Development
ROMWOD: “A New York Minute”
Push press: 75#
Back Squats: 110×7
Push press: 75#
Back Squats: 110×7
Push Press 5-5-5: 5×190#.
Back Squat: 7×230#.