A. Warm Up
400 Meter Moderate Row 5 Spiderman and Reach, each leg 10 Scap pull ups 15 kip swings 20 Shoulder Taps Split Jerk Primer Minute 0:00 - 5:00 3 x 3 Jerk Balance with an EB to start, then 2 with a light weight Minute 5:00 - 10:00 3 x 3 Tall Jerk with EB, then 2 with less 50 % of Split Jerk 1 RM Scoring: Not Scored B. Strict Handstand Push-Up, Kipping Handstand Push-Up, Box Handstand Push-Up 5 sets of:
C. Split Jerk 3-3-2-2-1-1-1 Every 2 minutes, for 14 minutes (7 sets): Split Jerks
Coach's Notes: There is a 2 second pause at the dip, and a 2 second pause on the catch. Find a heavy single D. 15 minute AMRAP of Wall Ball Shots, Burpees, Front-Racked Double Kettlebell Walking Lunge Steps, and Rope Climbs As Many Rounds and Reps as possible in 15 minutes:
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February 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |