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3-23-17

23
Mar

3-23-17

CrossFit Sona – CrossFit

Push Press Techinque https://youtu.be/g0gEsMc1JZ4

Warm-up

Basic Warm-up TO (No Measure)

-Row or practice double unders 3 minutes

-Walking knee tugs,

-Walking lunges with a twist,

-20 plank rotations,

-PVC passthrus and overhead squats

Weightlifting

Push Press (1 x 3)

20 minutes to work up to a 3RM.

Push Press technique video:

https://youtu.be/g0gEsMc1JZ4

**notice the hip drive is the end of the lower body movement. there is no bending of the knees to get the barbell overhead as in the push jerk.

Metcon

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
PARTNER DANNY:

PARTNER A WORKS ON ROUNDS WHILE PARTNER B RUNS 400M OR ROWS 500M.

Rx

30 box jumps 24/20″

20 push press 115/85

30 pull ups

Scale 1:

box jump 20/12″

push press 95/65

30 jumping or band pull ups

Scale 2:

step-ups alternating 24/20

push press 65/35

30 seated pullups to rings or ring rows

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