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Friday August 10th

9
Aug

Friday August 10th

Warm up
3 Rounds
10 cal row
10 push ups
10 air squats

all day strength day (There is sled work after strength if you are interested)
Coach led Review and practice with empty bar
25 strict press
20 Push press
20 Push Jerks

BUT Before we start that… LETS DO OUR 20 REP Squats for the.
Warm up with empty bar. do 2 or 3 sets of 7-10 building up to your weight for the day, the go for your attempt of 20.

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

Scroll for scaling options.
Related:
CrossFit WOD 180205 Tips With Rory McKernan
The Shoulder Press
The Push Press
The Push Jerk

Scaling
Today tests your overhead strength in 3 different exercises, each one progressively more difficult. Newer athletes may perform more reps of the later lifts to practice and improve skill.

Beginner Option
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-1-1 reps
Push jerk 3-3-3-1-1 reps

IF YOU HAVE TIME LEFT PARTNER UP AND DO 15 MInutes of
One partner completes 1 round of the work below, then switch
10 Burpees
1 sled push

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