One of the cool things about learning the movements we do in Crossfit and really efficient movement patterns in general, is the commonality element.  Can you see a common theme of the front squat and front rack lunge here?  And even what is similar in these two movements to the push press we did today?  See comments tomorrow for a few examples.


5 x 1 Push Press

15 minute AMRAP:
5 Hang Power Clean (75/115lb)
10 Front Rack Lunges
200 meter run

Partner Weekend

Another fun partner workout this weekend!


Partner Tabata WOD
Partners take turns completing three full Tabata intervals, one each for the three following movements, with decreasing weights after every two consecutive 20 second work periods: wall balls, weighted push ups, and balls slams. There is a 1 minute rest between each full Tabata. During each 10 second rest period, the partner not doing the Tabata completes a 40 meter run sprint.  If they finish before the end of the 10 second rest period their partner can start the work period early.  The prescribed weights for rounds 1 and 2, 3 and 4, 5 and 6, and 7 and 8 are as followed: WB (16/20, 12/14, 10/12, and 8/10), push up (25/45, 10/25, 5/10, -/-), and ball slams (30/40, 20/30, 15/20, 10/15). Teams will have three scores: their combined low round rep totals for wall balls, push ups, and ball slams.