190102

CrossFit Pally – CrossFit

Weightlifting

Jerk Skill Work #5

A. 2 sets :40/:20 footwork

B. Tall Jerk(bar at face height) 4×3

C. Jump to Split 4×3 80-10%
For tall jerk, see second movement in video (feet will stay planted on ground)

https://www.catalystathletics.com/exercise/411/Jump-To-Split/

Metcon

Metcon (Time)

5 RFT:

5 Ring Dips

5 Front Squat (same barbell weight)

5 Shoulder to Overhead at 70% 1 RM Shoulder Press