6.12

CrossFit Love – CrossFit

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Shoulder Prep (No Measure)

Pallof Press ISO in mini squat x :45

2 RDS

A. 10 Prone Simmers

B. 8 Dumbbell Z-Press eccentric focus

C. AMRAP Strict KB/DB High Pull @ 40/25 (must be slower on way down, hands off body)

Landmine Press (4 x 12, 10, 10, 8)

Perform in 1/2 Kneel (R arm presses, R knee down, L hand off of the body)

4 x 12, 10, 8,8 increasing load

8 (front) Plate Raises @ 25/10 with 3s negative
https://www.youtube.com/watch?v=hikbChhbeLI

Bells of Steel (Weight)

0-3

Every :30 Complete

5 Russian KBS @ heavier than usual

-FOR POWER AND INTENT

3-6

Every :30 Complete

5 Hand to Hand KBS @ 70/50

6-9

Every :30

1 RDL

2 Swing

3 H2H