Thursday 6.09.11

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


  1. SWOD: 70lb.

    Metcon: fastest 19.5 slowest 24.5

  2. SWOD: 155lb

    Metcon: Fast - 18
    Slow - 28

  3. SWOD 105#
    Metcon Scaled up 5xFBP's

  4. Great effort today 9:30 class! And great job to those who accepted my challenge of 5 burpees per round instead of 3!

    OHS 3x5@ 155#
    Bench 3x5@ 260#
    8 rounds
    100yd sprint
    8 KB swings @ 70#
    5 plyo pushups on a 45# plate