12/11/15 – Press, Push Press, Push Jerk

CrossFit Performance

STRENGTH

A. Press x1 + Push Press x5 + AMRAP Push Jerks

5 Sets

A. Press x1 + Push Press x5 + AMRAP Push Jerk – 5 sets *build to as heavy as possible while staying mechanically sound

METCON

20 min clock…

100m Run

10 KB Swings (heavy)

10 Plyo Pushups

200m Run

20 KB Swings (same weight)

20 Plyo Pushups

400m Run

30 KB Swings (lighter)

30 HR Pushups

800m Run

40 KB Swings

50 HR Pushups

Dose Response – Max Aerobic Power/Muscular End./Strength End. Choose the kettlebell load and pushup style that is going to allow you to complete the workout with your weaknesses in mind. For example, if you struggle on pushups – modify them to a barbell in the squat rack and do not worry about completing the workout. Instead focus on mastering a movement that is currently difficult for you