WOD – Friday 6/1

So now that the push-up bloodbath is over, we can officially move on with pride. With a lofty goal of completing 20,000 push-ups as a gym in the month of May, we tackled it head on leaving zero push-ups to be wasted. Led by Arch and Tom F., we completed over 60,000 push-ups outside of class, with only 16,000 of them done during Murph. Meaning we win. Horay fitness.

This month we are going to try to accumulate as many meters on the ski ergs. Because there are only 2, this might get tricky, but it is a good way to get some experience on these amazing machines. Look for a PortMove video discussing how to move efficiently on the erg and put the cues to good use. Every meter is going to count on this one.

Spend 2 minutes in Z1
Then, 3 rounds
10 med ball cleans
10 push-ups
10 med ball sit-ups

Quick group mobility session

Weightlifting complex – 1 squat clean + 1 hang squat clean + 1 split jerk
Olympic lifting on a Friday. Speed day. Working up to a heavy weight for the day. The triple crown.
Looking at this complex, we are going to work on being truly explosive. Why the triple extension is so important and how to ensure you are using every ounce of energy when you Olympic lift.

“Strict Negotiations”
15 min AMRAP
5 power cleans (135/95#)(115/75#)
10 T2B
15 wall balls (20/14#)
CrossFit triplet. Classic AMRAP. Power cleans should be a medium weight bar. The weight should demand respect but should go UB. Bring your focus on explosive power in the strength to the workout. Hip power will help keep the cleans efficient, the T2B’s easier and take the pressure off your shoulders in the wall balls.

Accessory Work
Banded ab pull-downs – accumulate 100
Banded alphabets – 2 times per side

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