In WOD

CrossFit WOD 191202

General Warm Up
Dumbell Z-Press (3 reps every 2 min for 10 min )
Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.

Build to a 3-RM Dumbbell Z-Press

followed by…

Metcon (Time)
For time:
30 Dumbbell Z-Presses @ 85% of today’s 3-RM
Metcon (4 Rounds for reps)
Every 6 minutes, for 24 minutes (4 sets):
Run 400 Meters
15 x KB Deadlifts 53/35 (2x kb’s)
8 x Toes-to-Bar

RX+ 70/53

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