LIZZY
WARM-UP:
750m Row
2 Rounds of 10 Each
KB Swing, S2OH w/Barbell, Goblet Squats
Dynamic Stretch
STRENGTH:
Strict Press / Push Press / Push Jerk
(2+4+6)2 (1+2+3)4
Do not rack the bar until all reps are completed in each set.
Build weight through all 6 sets.
WOD: WICKED
For time:
3 Rounds
5 OHS
5 Bar OH Step-ups
10 Front Squat
10 Front Rack Step-ups
15 Back Squat
15 Back Rack Step-ups
Men 95# on the Bar, Women 65# on the Bar.
Both Men and women step up to 16″
ICING:
KOT – Reverse Nordic 20 Reps
We are 8 days away from the coaches draft for the STAND FIRM CrossFit CUP. Coaches will be picking their teams for this annual “in house” CrossFit competition next Tuesday. We need everyone to get signed up for the 2024 CrossFit OPEN before the end of the week so that we can get the draft organized. Remember this event is designed to get everyone involved with the success of the team they are part of. Every athlete can score critical points for his/her team no matter how good you are at CrossFit. Click on the OPEN icon above to get registered for the 2024 CrossFit OPEN