Happy Saturday! It is time for another Team WOD.
Here is a video that I found posted on the CrossFit Games Facebook page for your entertainment!
[yframe url=’http://www.youtube.com/watch?v=N54AmNxPtjA’]
Today’s Workout:
Buy In – Increase weight each set. Complete all reps of Shoulder Press, then Push Press then Push Jerk
Shoulder Press 1-1-1 reps
Push Press 3-3-3 reps
Push Jerk 5-5-5 reps
WOD – “Swint”
Choose a partner in crime for the workout
3 rounds for time:
- 200M sprint
- 20 KB Swings (35/55lbs)
- Each partner will complete 3 rounds of the workout.
- Partner 1 will begin with the sprint while partner 2 begins withe KB swings.
- When Partner 1 gets back from the run, they will switch. You are not allowed to move to the next station until the partner gets back from the run.
Zone 3 – scale to Russian KB swings if your shoulders are fatigued
Zone 2 – scale KB to 20/35lbs
Zone 1 – scale as needed
Cash Out – Mobility WOD #6 – Internal Shoulder Rotation and the Clean
Test: High Pull, Scare Crow Clean Pulling Position
Wod: Hand Behind Back “Bully” Shoulder Position
Re-test: High Pull. Bonus: Does the turn over on your snatch receiving position decrease.
[yframe url=’http://www.youtube.com/watch?v=TCoywIXVhgo&feature=player_embedded’]