Freddy Camacho goes over the finer points of the shoulder press and push press (yes I just found the CrossFit One World movement library so I'm referring to it often this week.)
SWOD: Shoulder Press x 5,4,3,2,1 with 5rm weight (work up to 5rm for the day, then lift that same weight for sets of 4, 3, 2, and 1)
Metcon: On the minute for 15:00
- 3 Burpees- 40 Yard Sprint
For the metcon, these should be full 6-count burpees with a max jump. The sprints should also be maximal effort. The faster you sprint, the more rest you get before the next round. A 5 burpee penalty will be assessed per unfinished round, to be paid at the end of the metcon.You will probably have enough time to jog the 40, but you will be shorting yourself the training effect of sprinting as fast as possible, so don't do it! Run hard every round!
Post weights and number of penalties to the comments section! bc