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13/03/2019

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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

Split Jerk (4×4 @75% across every 2:00)

pause in catch on the 4th rep for 2 seconds

Conditioning

WOD GOAL

This is a barbell cycling WOD – try and Touch and go the C&J and hang on as long as possible !!!!! HOOK GRIP !!!!!

you should aim for sub 11 minutes

Metcon (Time)

15 Power C&J 45/30 (RX+60/40)

15 Box jump overs

3 rope climbs

9 Power C&J 52/35 (RX+70/50)

15 box jump overs

3 rope climbs

6 Power C&J 60/40 (RX+ 84/58)

15 box jump overs

3 rope climbs
–Scaling–

1. 2 movements of the feet on rope

2. rope pull ups (3 per rope climb)

3. rope lowers (3 per rope climb)