Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
STRENGTH:
Jerk Balances
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk/Push Jerk (1 second in catch)
%’s based on 1RM Clean and Jerk:
1: 35%
2-3: 35-45%
Notes:
-Jerk technique work is the main focus here, not max loading.
-This drill is intended to teach the feel of driving off our back foot during the split jerk.
WOD:
3 Rounds:
400m Row--300m Run
8 Burpee Pull Ups -- 8 Bar/Ring MU
400m Row--300m Run
8 Push Jerks 115/85
GOAL: 9:00 - 16:00 CAP
SWEATFEST
5 Rounds
400m Run/500m Row/20 Cal Bike
20 KBS
20 Sit Ups
2 Rope Climbs OR 6 Rope Climb Progressions
*25:00 Cut Off
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