Tuesday, July 18th, 2017

CrossFit Prince George – WOD


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*


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

90 – 120 seconds rest between sets


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.

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