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Strength
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Deadlift
5 x 8
Choose a moderate load that you’re sure to compete all reps, all sets as touch-and-go.
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WOD
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Complete every minute on the minute for 20:00:
10 Burpee-over box jumps, 24″/20″
10 Wall balls, 20#/14#
At 3…2…1…go you’ll complete 10 burpee over box jumps. You’ll rest until the clock hits 1:00, then you’ll start your 10 wall balls. You’ll rest until the clock hits 2:00, then back the burpees. Continue until 20:00 is reached. For the burpee over box jumps, you’ll do a burpee, jump on the box so both feet touch, jump off the other side and repeat. Hips do not need to extend at the top of the box.
Do not cut the reps per round unless you can’t finish within that minute. If you’re finishing the 10 reps with 5 seconds left, you’re good to go!
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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/02/Photo-Feb-10-10-51-24-AM.jpg” link=”” alt=”Jorge” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Jorge making 135# look like a warm-up with the PVC!
On 2/21 crossfit.com hosted a little contest. It was about who had 50 of the best strict push-ups around:
Upload video of push-ups to YouTube with your name and “CrossFit Push-up Contest 140221” in title and then post link to comments by 5 p.m. PT Friday. Prizes of $1,000, $750 and $500 for 1st, 2nd and 3rd-place efforts. Technique trumps speed.
Our very own Alex posted the video below and took 2nd place! That’s pretty awesome. If you want a tutorial on how to do perfect push-ups, look no further than Alex’s video. Way to go buddy, strong work!!
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