Warm-up
3 rounds
200m run
15 strict press/push press/push jerk
10 sit-ups
Mobility
Banded shoulder mobility
CF Strength
OH complex – 1 push press + 1 push jerk + 1 split jerk
*heavier than 5/22
So most will be limited by the push press. That means the weight on the bar for the jerks will be moderate at the most giving us an opportunity to really work on our form and our footwork. Pay attention to the idea of core to extremity today. Make sure your hips and legs are doing most of the work and the shoulders don’t start pushing until they have.
CF WOD
“Bruise Cruise”
12 min AMRAP
30 DU’s
10 bench press (135/95#)(115/75#)
30 DU’s
10 C2B
Tricky little triplet here. Constantly having to return to the DU’s will really increase the heart rate. So breathing control will be really important here. In order to survive the 12 minutes, the bench press and C2B should slow you down a little bit. Maybe breaking one or both of them into 2 sets. But the good news is we get to bench press in a workout, who doesn’t like a little bench press in a WOD?!
