CrossFit – Wed, Feb 18
Warm Up
Jerk Work (6 Rounds for reps)
Every minute, on the minute, for 3 minutes:
Push Press x 3 reps
Straight into…
Every minute, on the minute, for 3 minutes:
Push Jerks x 2 reps
Followed by…
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
Sets 1-2: 3 reps @ 55-65%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
*Pause for 2 seconds in the dip AND receiving position for ALL jerks during ALL sets.
METCON (AMRAP – Reps)
Complete as many rounds and reps as possible in 18 minutes of:
9 Dumbbell Shoulder to Overhead (50/35lbs)
12 Dumbbell Box Step Overs (50/35lbs to 20″ – hold however)
15 Toes to Bar
Three sets of:
50 Foot Bottoms Up Kettlebell Carry (each arm)
50 Foot Single Arm Overhead Carry (each arm)
50 Foot Single Arm Overhead Carry (each arm)
10 Single Arm lat pulldown (each arm)