(215) 291-2968 Friday - Apr 26, 2019

WOD 013118: Split Jerk Mania!


CrossFit: Strength: Jerk Warm Up *10 minutes take 5 of the 10 minutes to pull those new to the jerk aside and teach them how to set up and recovre properly. The more experienced folks have them go ahead and start wamring up. Split Jerk or Push Jerk Doubles (out of the rack) (5-7) 2

CrossFit:
Strength:
Jerk Warm Up
*10 minutes
take 5 of the 10 minutes to pull those new to the jerk aside
and teach them how to set up and recovre properly.
The more experienced folks have them go ahead and start wamring up.

Split Jerk or Push Jerk Doubles (out of the rack)
(5-7) 2 x @ AHAP – not to failure, quick sharp reps
*take 18 minutes

Conditioning:
10 Minute AMRAP
5 Push Jerks (95/65#)
7 Ring Dips
9 Box Step Up & Overs (20″)

RX+:
10 Minute AMRAP
5 Push Jerks (135/95#)
7 Bar Muscle Ups
9 Box Jumps Overs (20″)

Novem Bootcamp
WOD 1:
12 Mins ALT EMOM
15 DB SkullCrushers (Full Range of Motion)
20 DB Curls
15 Slam Ball Slams 30/20#
20 Jump Squats

WOD 2:
16 Mins AMRAP
30 Mountain Climbers
10 Dumbbell King Kongs
50 Double Unders/ 100su/ 25ssd
20 Step Ups

Novem Barbell Club:
Clean
build up to a heavy single 1+1
(2) 1+1 x @ 80%, 1+1 x @ 85%, 1+1 x @ 90% – of the days best

Snatch
Build up to a70% of a 1RM Snatch
(1) 1 x @ 70%, 1 x @ 75%, 1 x @ 80%, 1 x @ 85%, 1 x @ 90%
(1) 1 x @ 80%, 1 x @ 85%, 1 x @ 90%

Front Squat
(6) 3 x @ 75%

Extra Credit – This is the stuff that makes you AWESOME – DO IT
Super Set – 3 RNFT
10 x Weighted Back Extensions
MAX x weighted Sit Up
MAX x Reverse Crunch – Use A Bench/GHD/Post On Rig – Video

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo