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WOD

Jerk Complex (2 Push Jerks + 1 Split Jerk) – 1RM

15 Minute AMRAP:

  • 10 Pull-ups (L2:Banded Pull-ups)
  • 20 Hand Release Push-ups (L2:Knees)
  • 30 Lunges (Total – 15 each side)

WOD

Split Jerk – 6×1 (Same weight for all 6 sets – Heavy, but not max)
 
“Fran likes to run…”
21-15-9 reps of:
  • Thrusters (Rx:95#/65#, L2:65#/45#, L3:45#/30#)
  • Pull-ups (L2/L3: Banded Pull-ups)
*400m run after each round*

WOD

Split Jerk – 6×2 (Same Weight for all 6 sets – 85-90% if 1RM is know)
15 Minute AMRAP:
  • 8 Toes to Bar (L2/L3: Knee Raises)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 12 Push-ups

WOD

Split Jerk

1-1-1-1-1-1-1-1

4 RFT of

  • 10 Alternating DB Snatches (RX: 45/25, L2: 35/15, L3: 25/10)
  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

WOD

Split Jerk
3-3-3-3-3-3

12 Minute EMOM of

  • 2 Strict Presses
  • 4 Push Presses
  • 6 Push Jerks

Form is PARAMOUNT. Your first 12 reps should look like the last!

Weights for movements: RX: 75#/55#, L2: 65#/45#, L3: 45#/25#

WOD

Split Jerk

5×4 @ 70% of 1RM

3 RFT of

  • 200 Meter Run
  • 20 Overhead Squats (Rx: 95#/65#, L2: 75#/50#, L3:65#/45#, L4:45#/25#)

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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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