CrossFit WOD, July 22, 2021

Thursday

Strength
Split Jerk (5-5-5)
3 sets, 5 Split Jerks
Rest as needed between sets
Keep weight light for all sets
Each rep hold a 2 second pause in the "split position" before correcting feet. Work on pressing body fast under the bar to solid lockout.

(score is weight)

Workout
Metcon (Time)
3-4 SETS FOR QUALITY
15 Narrow Grip Push Ups (Diamond Push Ups)
100m DB or KB Farmers Carry (AHAP)
30 Sit Ups*
750/600m Row

– Rest 1:30 between sets –

(score is time)

Workout
Metcon
OPTIONAL FINISHER
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull Downs
*Band held under hands, across the back
Rest as needed between sets
(no measure)