CrossFit – Wed, Mar 18
General Warm-up
Skill
Option 1)
EMOM 10 Minutes
HS Walk for Distance
Choose a distance between 10 and 50 feet and aim to complete the same distance each minute.
Option 2)
EMOM 10 Minutes
Wall Walk OR HS Holds
Choose a WW number between 2 and 6 or HS Hold duration between :05 and :30 and aim to repeat it each minute.
For time (Time)
10-9-8-7-6-5-4-3-2-1
S-DB Hang Clean and Jerk, arm 1
S-DB Hang Clean and Jerk, arm 2
Box Jumps 30/24″
DB: 50/35lbs
Feel: Cardio
Pace: Sustain/Reach
Target Score: 7-8 minutes
Firebreather Score: sub 7 minutes
Split Jerk (Split Jerk w/ Pause in the catch
1 @ 70%
Then
4×6 @ 60%
1 @ 70%
Then
4×6 @ 60%
Drop and reset all reps to jerk blocks. Take your time in between reps as needed. Focus on what needs to change to make pausing in the bottom more comfortable.
Ski 500m Between Sets to Flush)
AMRAP 5 minutes
8/5 Calorie Machine
25ft Crab Walk
4 Burpee Broad Jumps
25ft Bear Crawl