Triple max out!

 

Here’s a fun one!  Today we’ll be finding our 1 rep max press, push press and push jerk in succession.  Once you find your max press, see if you can start there and build up your push press to a max and then  move on to your jerk. The great thing about this approach is that it will force you to fully engage the advantage that each subsequent movement gives you.  Your pressing muscles will be tired after you hit that max, so you’ll have to really focus on getting your legs to do as much work as they can in the push press.  Likewise, once that reaches it’s limit, you’ll have to really get under the bar to get more weight up.  Be honest with yourself and if you need to drop the weight down a bit as you switch from one movement to the next, that’s not a problem (and is advisable if you are still new to or struggle with dropping under cleanly in the jerk.)  Let’s see if all these push ups and pull ups have built our shoulders up at all…

Press

Push Press

Push Jerk

Max out each (single) one after the other

Tabata 8

Russian KBS (2/1.5)

box jumps (24/20)

Our friends at CrossFit Fenway are hosting a very special Last Mile WOD to fight Ebola in Liberia on November 22. Last Mile Health is a local non-profit in Boston that operates on the ground in Liberia fighting the Ebola epidemic. (We’re using Crowdrise to help raise funds for them.) How can you participate? Start a fundraising page (just takes a FB login) and ask your friends and families for donations… invite friends to do the same or even to come work out with us on November 22… and then come on down and have a good time with the team from CFF and CFSV! Or, just go to JT’s fundraising page and make a donation to the cause.