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WOD

Split Jerk

5×1 @ 85% of 1RM

For Time:

12-9-6-3 of

  • Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Air Squats

WOD

Split Jerk

1-1-1-1-1-1 then 1+ at 70% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15 Minute EMOM of

  • 4 Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 8 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

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

4-3-2-1-1-1

3 RFT of

  • 100 DUs (L2/L3: 300 Singles)
  • 20 OH Squats (Rx: 95#/65#, L2: 75#/50#, L3:65#/45#, L4:45#/25#)

WOD

Split Jerk

2-2-2-1-1-1

12 Minute EMOM of

  • 3 Squat Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 8 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

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Today’s WOD

  • Wednesday, 7/26/17

    WOD Strict Press 5×5 @ 80% of 1RM 4 RFT of 10 L Pull-ups (L2: Strict Band Pull-ups) 10 Push Jerks (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#) 20 AbMat Sit-ups
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