9.13.12
MOB Warmup: See below Attached
MOD: Thruster and Wallball :
Movement Pattern Review : Athletes that are proficient in both Movements will move to Push Press strength work and by pass Review
Rx’d Athletes: Strength Work:
Push Press
3-3-3
See Posts:
http://journal.crossfit.com/2012/01/cfkidspresses.tpl
http://www.crossfitsmyrna.com/pdfs/CFJ_CleaWeiss_Scaling.pdf
http://www.youtube.com/watch?v=ywgKSg1Ipdc (Follow Shoulder and Hip Prep)
WOD: 18m AMRAP
3 Thrusters (95/65)
6Â Box Jumps (24/20)
3 Wall Climbs
200m Sandbag Run (45/25)
LV1: Wallballs (12/8) Step Ups/ Push Ups/ 200m Run or Row
LV2: (55/35/15) 12″ Box / Ring Rows/ 200m Run or Row
LV3: (75/65/55/45) 20″ Box-Step Up Option/ Wgt’d Run (25/12)
LV4: Rx’d- Chest must touch Wall and Floor on Each Wall Climb for Every Rep