Warm-up
PM ammo run
2 x 10 OHS
10 pass-throughs
10 sec handstand
SP/PP/PJ progression
WOD
AMRAP in 20 min
7 reps shoulder to overhead (SP/PP/PJ)
PM ammo run
-Excellent effort by all.
-Remember to fully extend the hips at the end of the maneuver.
-With arms locked out overhead, keep shoulders active and core engaged.
-The sequence of the push jerk is "dip, drive, press and dip"; the "press and dip" is a simultaneous movement as you move yourself under the bar extending arms overhead. The landing is in a partial squat with the bar locked out overhead. Remember, too, when doing the "press and dip" to land on your heels with feet only slightly wider apart than hip width. Reset feet before next rep.
"The vision must be followed by the venture. It is not enough to stare upthe steps -- we must step up the stairs." -Vance Havner
CrossFit Quantico
Forging Elite Fitness
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10 comments:
M/32/5'9/165
As RX'd (135#)
10.5 rounds
-rough one.
-need to work on core strength during the press overhead.
As Rx'd (with 65#)
8 rounds
-Must remember to keep elbows forward.
-Focused on maintaining core strength (chest upright) through the run.
M/36/6'4"/217
12 Rds
Done with 40# Db's. Had a hard time with the PP at first. Adjusted form (with some help from Coach Thompson) and got better at the end.
M/33/6'2"/215
11 full rounds+7 presses @ 95#
Excellent programming today! Was looking for one more METCON for the week.
Need to watch core strength and heels during presses after several sets.
M/46/5'8/180
As RX'd
11 Rds complete Run for 12th round completed.
1st Rd w/ 115lbs all other rounds done w/ 95lbs.
Thanks for the coaching - great work out Erin!
Wes
M/25/5'10/183
115#
10.5 rounds, starting with the weight
as much as I love going heavy, I was really happy to see the program change
F/55/5'5"
7 rounds
42#
- Was worried about presses but found that the run was my goat.
- Had to keep reminding myself to keep elbows up and stance narrow.
Very challenging workout.
Erin, thanks for your great coaching.
M/33/5'11/195
11 rounds plus Presses and about 1/3 of a run. MSgt beat me at the line.
This hurt.
M/57/6'1/220
65# as a base
95# round 5 & 7 at Drew's urging
7.5 rounds
The runs really wear me down.
Challenging workout.
Thanks for the push Drew.
M 6'0" 170
As Rx'd
9.5 rds
I thought my mid line was failing me on the catch, but the way I feel today, it was my deltoids and traps that were limiting my ability to stabilize the load overhead.
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