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

WOD 102511: Jerks Swings Burpees


For Tuesday we introduced the Split Jerk to our newer members at CrossFit Novem.  Although this could be a challenging movement, everyone did great in executing the movement.   Great job folks!    For second portion of the workout we did a fun descending and ascending ladder of burpees and kettle bell swings.  Great job with keeping

For Tuesday we introduced the Split Jerk to our newer members at CrossFit Novem.  Although this could be a challenging movement, everyone did great in executing the movement.   Great job folks!    For second portion of the workout we did a fun descending and ascending ladder of burpees and kettle bell swings.  Great job with keeping form and range of motion throughout the entire workout!

Warm Up:
2 minute Double Unders
30 seconds singles\30 second high knees

3 rounds
10 Back Extensions
10 forward leg swings (each leg)
10 sideways leg swings (each leg)

Strength:

Split Jerk
5-5-5 (sets across)

Beginners work on technique under load

Check out Joe’s explosive Split Jerks!

Joe’s Split Jerk

WOD:
10-9-8-7-6-5-4-3-2-1
Burpee
1-2-3-4-5-6-7-8-9-10
KB Swing (24\16)

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo