Posts Tagged ‘Split Jerk’
September 30, 2020
WOD:1 Power Clean & Split Jerk + 1 Hang Power Clean & Split Jerk
Read MoreSeptember 23, 2020
WOD:10min EMOM2 Power Cleans + 2 Split JerksAdd weight every 2rds
Read MoreSeptember 15, 2020
WOD:10min EMOM1 Hang Clean – 1 Power Clean – 2 Split JerksAdd weight every 2min
Read MoreMay 7, 2019
CrossFit Warm Up:Overhead PrepSplit Jerk Footwork2rds250m Row 10 Knee Hug Walking Lunge5 High Box Jumps Pause Split Jerks – Build (:02 pause at catch) Strength: JerksLevel 1: TechniqueLevel 2: Heavy 2 WOD: “Banana Split”A – 5min x 1 Split Jerk Every 0:30B – Partner Row: 3000m*Partners rotate every 250m* BodyFit 319 Warm Up:Chili Warm –…
Read MoreMay 16, 2018
Warm Up: Shoulder DROM 3rds 10 Kips/Kipping Practice :15 Lunge Hold (R&L) 5 Box Jumps (AHighAP) 10 BTN EB Press Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2’s can work to a heavy single* WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD *Compare…
Read MoreMay 9, 2018
Warm Up: Shoulder DROM 3rds 8/8 Bottoms Up KB Press :15 Lunge Hold (R&L) 4Â Box Jumps (30/24) Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2 can work to heavy double* Partner WOD: “Jack and Rose” 4min AMRAP x 4 400m Run – MR S2OH (95/65) 300m Run – MR S2OH…
Read MoreMay 1, 2018
Holy Crap it’s May already! CrossFit: Warm Up: 3rds PA Clean Warmup :15 Lunge Hold (R&L) 3 Consecutive Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: Work to a heavy 3 WOD: “Rad” :90 on /:90 off 3 Clean & Jerks (185/135) Max Cal AB *80 Cals or 5rds*…
Read MoreOctober 3, 2017
CrossFit Warmup: Shoulder DROM 3rds 2/2 Leg Cradle Lunge Step Vert Flex Ext 5 Box Jump (30/24) 10 EB BTN Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 2 (Build) *Compare to 09/20/17* WOD: “Supervillain” 10-20-30-40-30-20-10 KBS – American (53/35) Suicide Run BodyFit: 144 3rds :40 Plank Hold…
Read MoreSeptember 19, 2017
CrossFit:Â Warm Up: Shoulder DROM & Scap Drills 2rds 5/5 Knee Hug Lunge Step 10 EB BTN Press 10 Tuck Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 2 (Build) WOD: 10rds every :30 a) 2 Split Jerk @ 75% b) 10/10 Lateral Hops BodyFit: 140 Warm Up:…
Read MoreSeptember 13, 2017
CrossFit:Â Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…
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