CrossFit – Mon, Jan 5
Warm up
Jerk Work (12 Rounds for reps)
Every minute, on the minute, for 3 minutes:
tall Jerk x 3 reps
Straight into…
Every minute, on the minute, for 3 minutes:
Push Jerks x 2 reps
Followed by…
Every 90 seconds for (6 sets of):
Split Jerk
Sets 1-3: 2 reps @ 65%
Sets 4-6: 1 rep @ 75%
*For ALL jerks today, pause for 2 seconds in the dip AND receiving position.
METCON (Checkmark)
Every 90 seconds, for 15 minutes (5 sets of):
Station 1: 18-15 Calorie Echo
Station 2: 18-15 Calorie Row or Ski Erg OR 200 Meter Run
Accessory Work (Checkmark)
Three sets of:
12 DB biceps curls
15 banded triceps pushdowns
Three sets of:
6 cal bike
10 air squats @ 3-sec tempo down
6 wall-facing squats