Strength WOD:
* 12 Minutes to find
1RM
Strict Press
* 8 Minutes to find
1RM
Push Press
Conditioning WOD:
4 Rounds for time of:
400m Run
50 Air Squats
Results
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Two maxes today and plenty of PR’s. The strict press can be very frustrating. One lift goes right up then you add 5 lbs. and it stalls right out. Following it with a push press where you leverage your hip drive should give you at least 25-35% more than your press. If you have a 1RM push press that is very close to your 1RM press, then evaluate your technique on your push press. It’s likely because you don’t have a vertical, fast dip and powerful drive of the hips during extension followed by a bar path that goes directly up rather than away from the body. Do not re-bend the knees (as that would be a jerk) and ensure you use the dip and drive to generate momentum overhead. Think “speed through the middle”!
400m Run/Air Squat WOD (Speal & Zac) [wmv][mov] » Feb 21 2008
Watch the 2013 CrossFit Invitational archived footage from Berlin: Crossfit: USA v Rest of World
Lake Powell workout with Jenny LaBaw, Brooke Ence, and Jenna Cannon – video [ipod] [mov] [720 HD] [1080 HD]