CrossFit OKM

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Power overhead — October 18, 2017

Power overhead

skill development
in 12:00, achieve 3-5 rope climbs and 30 T2B

strength
5, 3, 3, 1, 1, 1, 1, 1, 1
strict press
establish 1RM
no more than 6 singles
rest at least 1:00 between attempts

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Everybody PRs Grace — October 17, 2017
Let’s get heavy — October 16, 2017
Run, jump, throw, repeat — October 7, 2017
Speed kills — October 6, 2017
Jump and hold — October 5, 2017

Jump and hold

At the top of every minute, 6 box jumps (30/24)
Hold plank for the remainder of each minute
Repeat for 10 cycles
rest 5 minutes
At the top of every minute, 10 wall balls (20/14)
Hold hanging L for the remainder of each minute
Repeat for 10 cycles
rest 5 minutes
At the top of every minute, 20 lateral jumps over a PVC elevated on yoga blocks
Hold hollow for the remainder of each minute
Repeat for 10 cycles

Speed shoulders — October 4, 2017
Heavy and long — October 3, 2017
Get up and add it up — October 2, 2017
Just get it done — September 30, 2017