Seaward CrossFit – CrossFit
ALL: Push Press (14:00 to heavy set of 4 @ 00X2)
That tempo means rebounding (TnG) PP with 2 count pause at the top. If you can’t touch and go off the shoulders, don’t increase weight. This is an imperative skill for the Open and cycle time related pieces. So is learning to rest at the lock out of your shoulder to overhead pieces.
ALL: Russian KB Swing Capacity (Time)
Russian Kettlebell Swing 5-10-15-20-25-20-15-10-5 (2/1.5)
*Must reset KB between those rep sets. Must be unbroken sets of those specific numbers. 10 burpee penalty for each broken set to be done before resetting to KB.
This will compare to 10.17.2016