Strength - 

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WOD -
“Crossfit Games Open WOD 12.1″

As many reps as possible in 7 minutes of:
Burpees

Today is all about putting weight overhead.  We’ll be establishing our new 1-rep maxes after two cycles of the 5-3-1 strength program, so that going into next week’s strength we’ll have accurate 1 rep maxes.  I’ve seen some impressive numbers in the AMRAP portion of the strength, so I’m expecting some PR’s!  After that, we’ll focus on the push jerk (not push press or split jerk) with a “death by” rep scheme with a twist.  After you fail, you’ll have to keep working until the last person in the class fails!  What’s the difference between all these movements anyways?

Strength -
Shoulder Press 1-rep max

WOD -
“Death by Push Jerk” (95/65)
15 minute minimum, bar taken from the ground

With a continuously running clock do one push jerk the first minute, two push jerks the second minute, three push jerks the third minute… continuing as long as you are able. Split up into as many sets as needed each minute.  If you fail, take the next minute off to rest, start at one rep and work your way back up.  We will be going for a minimum of 15 minutes and/or until the last person in the class fails!

Post loads and rounds complete to comments.

Jacob telling Charlie...."If you think this is hard just wait til you get to the Naval Academy"

Take 90%+5 pounds of your 1RM strict press and do the following:
5 @ 65%
5 @ 75%
AMRAP @ 85%

For time:
400 m run
40 SDHP 53/35 KB
10 pull ups
30 SDHP
20 push ups
20 SDHP
30 sit ups
10 SDHP
40 squats
400m run

compare to 111006

OLY Class starts tomorrow night at 6:30! Come on up and get better at your lifts!

This doesn't look like any fun

Strength:

Max Strict Press

WOD:

150 Hand-release pushups
*everytime you fail perform 25 double-unders

New Beyond the White Board button is in the “links” area to the right.  Click on that to track your WODs.

I told her that she can get her ears pierced when she can do one pull up……She’s getting pretty close.