Thursday, August 10th, 2017

CrossFit Prince George – WOD

Strength

Split Jerk (5 x 3 BHN w/ PVC or Empty Bar)

Behind the neck split jerk with PVC or Empty Bar.

Focus on footwork and straight bar path.

Split Jerk (5 x 3 @ 50-60%)

Focus on full extension of knees and hips before pushing under the bar aggressively

Split Jerk (15 minutes to a heavy single)

WOD

Metcon (Time)

5 Rounds

400m Run

40-60 sec HS Hold

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