CrossFit South Philly. Fitness Without Limits.

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Going Overhead

Speed and Power were the themes for Monday’s WOD. Using the hip recruitment for the push press allows you to generate more power and lift more weight than you would in a strict press. And the speed under the bar in the push jerk allows you lift even more.

Welcome back, Brandon! Brandon returned today from his trip abroad… back in town for only a few days and already hitting the WOD - that’s dedication for you.

Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk

Strength WOD
Press 1 - 1 - 1
Push Press 3 - 3 - 3
Push Jerk 5 - 5 - 5

Not cleared for max efforts? Do this instead:
Press 5 - 5 - 5 - 5
Push Press 5 - 5 - 5- 5

Conditioning WOD
As many rounds as possible in 6 minutes of:

  • 5 Toes to Bar
  • 5 Clapping Pushups
  • 10 Squats

Add Comment Scores | Scores(cont.) Posted by Wil

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