VIDEO: 2018 GAMES DAY 1 TO PUSH NEW LIMITS

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CrossFit:

Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

3x5, use 65-70% of last week's 5RM

Then,

5 rounds for time of:
Run, 400 m 1
5 Overhead Squats, 95/65 lbs

5 rounds for time of:
Rx: Run, 400 m 15 Overhead Squats, 95/65 lbs
Competition: Run, 400 m 15 Overhead Squats, 75/55 lbs
Performance: Run, 400 m 15 Overhead Squats, 45-65/35-45 lbs
Fitness: 4 Rounds Run, 300 m 15 Overhead Squats, 25-35/15-25 lbs

If you have shoulder mobility issues you can do Front Squats (Rx: 135/95, Comp: 115/75, Perf: 65-95/45-65, Fitness: 35-45/25-35)