CROSSFIT


CrossFit Structured – WOD

Split Jerk

Split Jerk (5-3-3-2-2-2)

*Build up to a 2RM

*Recover with your front foot first, then your back foot.

*Butt and core tight as you dip

*Back knee bent

*get UNDER the bar

Metcon (Time)

For Time:

1000m Row

100 Push Press 75/55

10 Bar Muscle Ups/30 Pullups

Accessory Work:

100 Slam Balls 30/20

*Do it fast and correctly

*If you rest more than 10sec at any point, just stop because you ruined the stimulus. Suck it up and work.

CROSSFIT

CrossFit  December 7, 2017


CrossFit Structured – WOD

Split Jerk

Split Jerk (5-3-3-2-2-2)

*Build up to a 2RM

*Recover with your front foot first, then your back foot.

*Butt and core tight as you dip

*Back knee bent

*get UNDER the bar

Metcon (Time)

For Time:

1000m Row

100 Push Press 75/55

10 Bar Muscle Ups/30 Pullups

Accessory Work:

100 Slam Balls 30/20

*Do it fast and correctly

*If you rest more than 10sec at any point, just stop because you ruined the stimulus. Suck it up and work.