Tuesday, July 18th, 2017

CrossFit Prince George – WOD

Skill

Split Jerk

5 min emom

3 Behind the Neck split jerk (pvc or empty bar)

*focus on footwork and pushing under the bar*

Split Jerk

5 min Emom

3 split jerk @ 40-50%

*focus on dip and drive, hitting full extension of the hips before pushing under the bar*

Strength

Split Jerk (6 x 3 @ 65-75%)

90 – 120 seconds rest between sets

WOD

Metcon (Time)

30 KB Swings 53/35

20 Triple Unders*

400m Run

Rest 1 minute

20 KB Swings

10 Triple Unders

200m Sprint

*In the first round, perform a maximum of 2 minutes attempting triple unders, in the second round, 1 minute. If you dont have double unders yet, then spend the same time attempting double unders.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s