Monday, April 10, 2017

9
Apr

Monday, April 10, 2017

CROSSFIT

Skill –

Split Jerk Technique

Strength –

Split Jerk

8 Successful Lifts

Range 60% – 100%

WOD –

10-9-8-7-6-5-4-3-2-1

Shoulder 2 Overhead

Box Jump

Toes 2 Bar

L3 – S2OH (105/70); BJ (24/20); T2B

L2 – S2OH (70/45); BJ (20/16) or step ups (24/20); Knees to Chest

L1 – S2OH 45/35); BJ or step ups (any height); Toes 2 Rig

 

METABOLIC

5 Rounds

1 Min Max KB Swings

1 Min Max KB Sumo Deadlifts

1 Min Max Goblet Squats

1 Min Max Sit Ups

2 Minute Rest