Strength:
Shoulder Press
5-5-5-5-5 (plus 3 warm up, add 5# over last time)
WOD:
Diane
21-15-9
Deadlift (225/155)
Handstand Push Ups
or
Elizabeth
21-15-9
Cleans (135/95)
Ring Dips
Next Monday we will test our one rep max effort shoulder press, so today will be the last strength day to work on that. Try and add 5# more per working set over last time.
This whole week we are working on short and intense workouts. We are going to pull from the CrossFit named Girls, Hero Workouts, and Benchmarks to give you a variety of short and intense workout that CrossFit has created.
You’ll find that most of these are quite simple in design. Today’s will pair a gymnastic movement and a strength movement. The people that are good at (and light enough) to do the gymnastics move well may have a harder time getting under a heavier weight.
The reverse is true for those bigger and maybe stronger athletes where the barbell weight isn’t a big deal. They may find the gymnastics part to be a challenge.
We’ll start the week with your choice of either Diane or Elizabeth.