Day 217: CF Armoury: Push Press; Hero WOD: Randy

Thursday; May 28, 2015 - the Whiteboard @ Crossfit Armoury

Warm-Up:

10 Shoulder Press
10 Push Press

Work up to 2RM Push Press

:20
STRENGTH:      

8 Minute EMOM (Every Minute On the Minute)
2 Push Press @ 80% of 2 RM

:35

WOD Warm-Up:  

Muscle Snatch from Hang
Muscle Snatch from Below Knee
Muscle Snatch from Ground

:38

HERO WOD:  RANDY  

75 Snatches for TIME   (M: 75 lb / W: 55 LB)

Rest 4 Minutes

COOL DOWN:

5 Minute ROW


My Thoughts:
I'm starting to like the way these classes are setups.   I like the logic that is applied here for the strength component.   Lots of shoulder work and having to do the WOD warmup really helps for the WOD.

WOD;

Finally, a HERO WOD that focus on OLY lifting.    :)   I actually didn't do Rx here and went with 65 lbs.  There were some concerns on what is achievable and what is safe.    If you had asked me a year ago to perform 75 snatches @ 65 lbs; I would probably had laughed at you.   We had the option of performing the Snatches as a Muscle Snatch, Power Snatch or full Snatch (squat).  It was left to each of us to decide.

Misc:
So, if you notice that some of the WOD has a little small number to it.  Thats the time that you should be starting that section based on the timer/clock.   Ie.  :35 means at the 35 minute mark of the hour, you should be starting the WOD Warm-Up.   It helps with timing and keeping you on track.

Remember to stay consistent in your training and tackle one WOD at a time!!