CrossFit – Thu, Dec 15
warm up – thursday
2 rounds:
1min machine
45sec wall sit
6/6 single leg glute bridge
10 band good mornings
into
10 empty barbell push jerk from the rack
10 empty barbell split jerk from the rack
1min machine
45sec wall sit
6/6 single leg glute bridge
10 band good mornings
into
10 empty barbell push jerk from the rack
10 empty barbell split jerk from the rack
focus on technique and getting into position prior to loading bar with weight
Split Jerk (Jerk
4 sets of 4 @ 75-80%
4 sets of 4 @ 75-80%
then drop back weight and perform
3 sets of 5 push jerks
)
Metcon – Thursday (Time)
3 rounds, each round for time, 2min rest:
200m run
24 OH Kettlebell Swings 16/24kg
6 Floor Press 40/60kg
Max strict push-ups
200m run
24 OH Kettlebell Swings 16/24kg
6 Floor Press 40/60kg
Max strict push-ups
ADV Option:
200m run
12/12 KB snatch @ 16/24kg
6 Floor press @ 50/75kg
10m out and back HSW
Accessory
5mins for movement
8 Barbell Evil wheels
8 Strict Ring Dips
8 Barbell Evil wheels
8 Strict Ring Dips