Strength:
Shoulder Press
5-5-5-5-5 (plus 3 warm up sets)
WOD:
12 Days of CrossFitmas – Seven Swans A Swimming
AMRAP 7
7 Deadlifts (95/65)
7 Hang Power Cleans
7 Front Squats
7 Push Press
7 Back Squat
7 Push Press (from behind the neck)
7 Bar Over Burpees
Shoulder Press again today! dip. Feet underneath your hips. Clench those butt cheeks, tighten your core, take a deep breath. With those shoulders slightly forward of your chest (but your elbows won’t be all the way up like a front rack) push that bar straight up. Make sure to move your face out of the way! Lock those elbows out and poke that head through the window to complete the movement.
We will set the clock, and lift every 2 minutes. Partner up as needed – athletes can alternate between even and odd number minutes for lifting.
Warm Up:
5 – empty bar
5 – 35% of 1RM
5 – 50%
Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%
Use the blue percentage charts on the wall to help with the math.
We are up to Lucky Seven’s today! Seven minutes of seven reps of seven movements. It’s a little like our favorite “Bear Complex” but with the addition of burpees!
It’s only seven minutes and it should be a relatively light weight today – so you should work as hard and fast as you can (with good form) for as long as you can. This is a spring today – you should be gasping at the end. During that last minute, push yourself to the point where you have nothing left to give.
