S/S/S:

Behind the Neck Push Press

3X5

Increase weight ea set

Weight should be heavier since sets are less than the 5X5 week. Aim to start at a minimum the weight used in set 3 of the 5X5 week. Aim to go higher.

Video courtesy of Speed Power Fitness.  Some good tips and tricks for the BTN PP.

WOD:

12 min EMOM:

min 1 – 30 sec Max Effort – Box Jump Overs 24/20

min 2 – 30 sec Max Effort – Russian KB swings (70/53)

min 3 – 30 sec Max Effort – Plyo Push Up

*repeat this order through all 12 min

score = total reps

Video courtesy of Paradiso CrossFit.  This is the Plyo Push up we will do today

Scaling Options:

BJOs – 20/16

KB – 53/35

Plyo Push Up – Hand Rel Push up. If no-go, use Regular push-ups. If fail out on those, push-ups off bench

X-tra:

Plank hold – 2 min, every ten seconds, take one foot off the ground. Alternate feet.

1 min hang from pull up bar