CF121818

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

50 Jumping Jacks

40 Air Squats

30 Shoulder Taps (Left + Right = 1)

20 Scorpions (total)

10 Yoga Push-ups

Then with your stick/band:

10 Pass Thru

20 Overhead Banded Pull-aparts

10 Around the World (5 each)

20 Front Banded Pull-aparts

Weightlifting

Push Jerk (2 Reps Every 60 Seconds For 8 Rounds)

Today is week 2 of Jerk percentage work. This is intended to be technique driven where all sets should be done with near-perfect execution. Loading is a little heavier than last week (75-80% of 1RM max). Keep same weight for all rounds. Use same jerk style as done last Friday. If you werent here do push jerks. Going from rack.

Weightlifting

Split Jerk (2 Reps Every 60 Seconds for 8 Rounds)

Metcon

Metcon (Time)

30-20-10

Alt. DB Snatch (50, 35)

Pull-ups

600/400/200 Meter Run
Today’s workout is intended to be a sprint, around 85% effort. Break DB Snatch and Pull-ups early in sets that can maintain throughout workout. Scale options (Banded Kipping)(Jumping PUs)(Ring Rows). 15 minute time cap.

Strength

Metcon (No Measure)

4 X 25 OH Banded Tricep Extensions

Between sets complete 20s Hollow-Hold

Categories: wod

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