Skill:
Dip Progression
Strict Press Review & 3x5 - Tempo Press @ Bar weight
Press 1 sec - Hold 1 sec @ top - Lower 4-5 sec - Pause 1 sec at bottom - Repeat
Strength:
Strict Press
**Reset working weight to 95% of max from 04/06 CrossFit Total**
1x5@65%ww
1x5@75%ww
1x5+Amrap@85%ww
Rest 2 minutes
Rest Pause Set@65%ww
WOD:
For Time:
15-12-9-6-3
Ring Dip / Dip
Shoulder to Overhead @ 55-65%