Monday – 151221

Ladies Night at CrossFit 314, November 2015

When we program Pushups in a workout for time, (rather than as Gymnastic Quality Work), I am always concerned that those athletes wishing to post the highest score of the day will sacrifice their Virtuosity in an effort to get through the movement quicklier. (I suppose, “more quickly” for all of you grammar fuddy-duddies out there.)

Check out THIS ARTICLE by Greg Glassman for an in depth read into the Pushup.

Everyone on SugarWOD is dying to know No one particularly cares what your score is on any given workout. But everyone will notice a series of well executed Pushups that hold strong for the duration of an entire WOD.

N.B. – Slight deviations in Pushup Virtuosity are permissible if you’re stacked atop a handful of other athletes in a Pushup Square of sorts. Or if you’ve had too much wine. Or both.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Find 1 RM

Snatch Balance
– Or Behind the Neck Jerk
– If mobility is limited, 1RM Front Squat

WOD

14 Minute AMRAP

10 Hang Power Cleans 135/95
10 Front Squats
10 Pullups
10 Pushups

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