*Disclaimer for the ladies* – we are not trying to make you look like the woman in the picture!

Today the skills session will be focusing on how to get a load over your head. We will cover 3 movements for this:

1. Press – keeping the legs rigid, press the weight straight overhead.

2. Push Press – There will be a slight dip of the hips and a drive upwards, followed by the arms pressing overhead without rebending the knees.

3. Push Jerk – The movement begins just as the push press, with a dip and a drive, however; instead of keeping the legs rigid you will drop your body under the body. The concept here is to wedge your body under the bar and then stand up.

http://media.crossfit.com/cf-video/SPPPPJ155.wmv

WOD:

1) Press – Push Press – Jerk

1-1-1, 2-2-2, 3-3-3…to failure

2) 3 Rounds For Time (RFT)

5 Shoulder to overhead

5 Burpees

5 K2E (Knees to Elbows)

5 Wall Balls