Tuesday, May 16, 2017

15
May

Tuesday, May 16, 2017

CROSSFIT

Skill

Jerk Technique

-Positions

Tall Jerks https://www.youtube.com/watch?v=QWCyQBN1vDM

Jerk Balance https://www.youtube.com/watch?v=2uSBT7csXgU

Strength –

Behind The Neck Split Jerks

4 x 2 @ 70%

WOD –

10 Min AMRAP

4 Clean & Jerks (RX – 155/105, S1 – 105/70, S2 – 70/45)

8 Pull-Up (RX – Chest 2 Bar, S1 – Pull-ups, S2 -Jumping or Ring Rows)

12 Slam Balls (RX – 40/30, S1 – 30/20, S2 – Any SB)

 

METABOLIC

4 Min Max Row/Bike Cals

2 Rounds

50s Plank-Ups/10s Rest

30s plank hold/30s Rest

4 Min Max Row/Bike Cals

2 Rounds

50s Mountain Climbers/10s Rest

30s Side Plank Hold/30s Rest (switch sides each round)

4 Min Max Row/Bike Cals

2 Rounds

50s Jump Squat, 10s Rest

30s Squat Hold/30s Rest