Today begins a re-test of our current cycle of movements’ 5X5.  If you have done all the reps schemes leading up to this week, you should see a jump in your final 5X5 weight.  Also, this week will be a mechanics test for our Snatch and Clean & Jerk.  Let’s get some lifting going!

S/S/S:

Overhead Squat

5×5

Increase weight ea set

Compare to 26Oct

Video courtesy of CrossFit HQ.  If you have hit all days on this cycle, you should see a good jump in your 5X5 numbers. Aim to start your first working set with roughly the weight you used for your 3^rd working set last time around.

WOD:

Front Squat/Box Jump Over Infinity Ladder

15min AMRAP:

Front Squat (185/135)  For reps of  1,3,5,7,9,11…..

Box Jump Overs (24/20) For Reps of 2,4,6,8,10….

So the order is 1 Front Squat, 2 Box Jump overs, 3 FS, 4 Box Jump overs…so on and so forth

Scaling Options:

Front Squats – shoot for 75% of 1RM

Box Jump Overs – 20/16

X-tra:

Kipping Handstand Push Up work for 10 min

Goal – cycle as many unbroken reps as possible per set. Rest as needed between tries.

Pigeon Pose – 2x 1 min per side. Rotate leg every minute