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CrossFit Pally – CrossFit

Weightlifting

Jerk Skill Work

A. EMOM x 3

:40on/:20 off

-Jump and land drill for split

B. 3×5 Shoulder press in split jerk position

C. 5×1 Split jerk in perfect form

Metcon

Metcon (Time)

For time:

-100 DL at 40% of 1RM

(every time you drop the bar, do 5 wall balls)

-100 Plate Ground to Overhead 45/25

(every time you stop, do 10 burpees)

-100 push-ups

(everytime you stop, do 10 sit ups)

-100 tuck crunches

(everytime you stop, do 20 mountain climbers)