10/5/16

4
Oct

10/5/16

CH, EW, WB – CROSSFIT

Olympic Lifting

Split Jerk (5×3 w/ pause in receiving)
Pause in the receiving position before standing up
Alternate front/back foot
PVC Tall Jerks 
Between sets of Split Jerks, work on Tall Jerks using a PVC


WOD

METCON –  (AMRAP – Reps)

With a partner:
AMRAP 4
Box Jump Overs (24/20″, RX+ 30/24″)
*One person must be holding plank while other performs BJO, switch anytime*

Rest 90 sec

AMRAP 4

Row for calories
*One person must be holding a superman while other rows, switch anytime*

Go hard!

QOD – Which cartoon character do you think resembles you the most?

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