5.13.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Push Press Mov Prep (No Measure)

-PVC: dip/hold/stand

-PVC: dip/stand-slow

-PVC: dip/stand-quick

-PVC: dip/stand/press (watch bar path/lockout)

-BB: dip/hold/stand (watch elbows in dip)

-BB: dip/stand-slow

-BB: dip/stand-quick

-BB: dip/stand/press (watch oh positioning)

Push Press (Heavy 3)

Metcon (Time)

RX:

In teams of 2, complete-

A-20 HSPU

B-20 Push Press/ Jerk (115/75)

A-20 Push Press

B-20 HSPU

A-15 HSPU

B-15 Push Press

A-15 Push Press

B-15 HSPU

A-10 HSPU

B-10 Push Press

A-10 Push Press

B-10 HSPU

A-5 HSPU

B-5 Push Press

A-5 Push Press

B-5 HSPU

PARTNERS MUST HOLD IN HANDSTAND OR OH LOCKOUT UNTIL BOTH TEAMMATES FINISHED DESIGNATED REPS. IF ON BREAKS THE HOLD, YOU CANNOT CONTINUE UNLESS IT IS RE-ESTABLISHED

-For Time

*Kipping is allowed

**Scale is Pike Push Up

RX+:

In teams of 2, complete-

A-20 Strict HSPU

B-20 Push Press/ Jerk (135/95)

A-20 Push Press

B-20 Strict HSPU

A-15 Strict HSPU

B-15 Push Press

A-15 Push Press

B-15 Strict HSPU

A-10 Strict HSPU

B-10 Push Press

A-10 Push Press

B-10 Strict HSPU

A-5 Strict HSPU

B-5 Push Press

A-5 Push Press

B-5 Strict HSPU

PARTNERS MUST HOLD IN HANDSTAND OR OH LOCKOUT UNTIL BOTH TEAMMATES FINISHED DESIGNATED REPS. IF ON BREAKS THE HOLD, YOU CANNOT CONTINUE UNLESS IT IS RE-ESTABLISHED

-For Time

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