Monday CrossFit

So hard to believe the weekend is over and we are in a new week AND…it’s the last week of January already.
How in the world did that happen?
Who will be working out today?

General Warm Up
2 rounds
0:30 single unders
0:10 rest
0:20 skipping rope
0:10 rest
0:10 double unders or attempts
10 scap retraction push-ups
10 hanging scap retractions
0:45 butchers block stretch

Skill and Build Up
Shoulder to Overhead Prep (35# bar)
7 shoulder press
7 push press

Push Jerk Progression
5 jump and land
5 jerk balance from head level
7 push jerk

Build Up
3 push presses, light (35# + 2.5 + 2.5 = 40#)
3 push jerks, light
5 beat swings
3-1-3 pull-up drill

3 push presses, first workout weight (35# + 5 + 5 = 45#)
3 push jerk, first workout weight
3 chest to bar pull-up or jumping chest to bar pull-ups (band assisted with 2 black bands on j-hooks)

3 push presses, second workout weight (35# + 5 + 5 = 45#)
3 push jerks, second workout weight

Workout
In 8:00 complete
21-15-9 (15-12-9)
Shoulder to overhead (115lbs/75lbs) (35# + 5 + 5 = 45#)
pull-ups (band assisted with 2 black bands on j-hooks)

In the remaining time
1-2-3-4-5-6-7-8- etc (did 1-2-3-and half of four)
Shoulder to overhead (135/95) (35# + 5 + 5 = 45#)
Chest to bar pull-ups (band assisted with 2 black bands on j-hooks)

Skill and Grip (8:00)
8 rounds
0:20 handstand hold (pike handstand from box)
0:10 rest
0:20 bar hang (tried to hang on bar – couldn’t keep a good grip)
0:10 rest

Good workout to start the week. Time for work now – see you all tomorrow!

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