katiem

Katie M. performing push press.

Be sure to your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Technique review: Building a better Toe-to-Bar: toes-to-ceiling, hanging leg raise, strict toes-to-bar, kipping toes-to-bar. (10 min)

3. “Reebok CrossFit Games WOD 13.2”

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24/20" box

115/75 pound Push press, 12 reps

9 Toes-to-bar

LIII: as rx’d

LII: push press @ 60% of you 1RM push press

3. Review, as a group, your January mobilizations

Have fun!