Wednesday, September 12, 2018

11
Sep

Wednesday, September 12, 2018

CROSSFIT

Skill

Split Jerk Technique

Press In Split:
2 x 5 w/ empty Bar

Push Jerk In Split:
2 x 5

Split Jerk w/ 3 sec pause in the split:
2 x 5

Strength

Split Jerk (12 min)

4 x 3 @ 60-75% of 1RM

**Focus on good form**
**Weight should be kinda light**

WOD

For Time – (22 Min Cap)

Buy In: 1 Mile Run

4 Rounds:

20 Alt. DB Snatches
12 Toes 2 Bar

L1: 50/35, Weight Vest
L2: 50/35, Toes 2 Bar
L3: 35/20, Toes 2 Target, 800 Meter Run
L4: 20/15, V ups, 800 Meter Run… 3 Rounds

 

 

BOOTCAMP

Partner WOD Wednesday

Partner Rowling
10 rounds to 100m (5 per person)
Difference of each persons score is number of burpees the pair does together after
Ie. I get 20m total and partner gets 12m total we do 8 burpees each

-Then with a partner-

For Time:

500 M Row
50 Medball Pass Sit-Ups (25 per person, pass wallball at top of sit-up)
500 M Row
50 Wallballs Partner Style (stand next to each other, throw up and diagonal to partner next to you, alt. reps)
500 M Row
50 Push-Ups
500 M Row
50 Ring Rows
500 M Row
50 Dumbbell Front Squats
500 M Row
50 Dumbbell Snatch

 

 

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