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March 15, 2018

Skill

Push Press
2-2-2-2-2

Today we are working up to strong effort two rep push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  After driving the bar off of your shoulders, keep your legs squeezed tight and resist the temptation to drop under the bar and perform a jerk.

WOD

AMRAP in 10 Minutes

5 Shoulder to overhead 115/75 lb
10 Deadlift 115/75 lb
15 Box Jumps 24/20″

Workout notes

Some of you may recognize this workout as the second workout in the 2013 CrossFit Open.  In this benchmark workout any variety of shoulder to overhead movement was allowed. A push press, or push jerk will be totally acceptable.  Push press is the faster way to move the bar but may introduce some fatigue that you could avoid by performing push jerks.  You should have a good idea how appropriate the “Rx” load will be for you after performing the skill work.  For the workout we’re looking for a load that is somewhere in the 60% or less range of your max.  The deadlift load is meant to be very light so use the same weight as your shoulder to overhead.

 

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