4
Dec
181128
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)