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11/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

ABC”s Jerk Progression part 1 (No Measure)

start with Stick

10 Jerk Progression Push press

https://youtu.be/ud9xgU9A2bw

10 Jerk Progression Power Jerk

https://youtu.be/sx2eFLSL-QY

then

Repeat with Barbell

ABC’s Jerk Progression Part 2 (No Measure)

3 rounds of 5

quick split jerk ( recover front – then recover back)

https://youtu.be/7R2Dzv57LTc

Weightlifting

every 2:30

Split Jerk (3×4 try for 2kg heavier than last week)

if you did not do it last week than 80%

1: Push Press (3×2 building)

Conditioning

WOD GOAL

Partner WOD – break up reps into small sets but make sure to keep the reps ticking over

the GOAL is to complete the 50’s

Metcon (AMRAP – Reps)

25 AMRAP – Partner

10 Bench press 60/35 (RX+ 70/43)

10 cal row

10 Dead lift 100/70 (RX+110/77)

10 pull ups (RX+ strict)

20 Bench press 60/35 (RX+ 70/43)

20 cal row

20 Dead lift 100/70 (RX+110/77)

20 pull ups (RX+ strict)

30’s ect………….