CrossFit
Strength
Split Jerk [Video]
Complete Split Jerk sets at the following percentages of 1rep:
5 reps @70%, 4 reps @75%, 3 reps @80%, 2 reps @85%, 1 rep @90%
Conditioning
For Time:
800m Run
40 Push Jerks (#135/95)
200m Front Rack Carry
Bootcamp
A)
Partner AMRAP for 16 minutes
300m Row
20 Synchronized Air Squats
300m Ski
20 Synchronized Air Squats
200m Run together
B)
4 rounds of
40 seconds On / 20 seconds Off
DB Sprawl + Hammer Curl
Tuck Jump + Walk Out Forearm Plank
DB Front Rack Step Ups
Mountain Climb + Toe Reach
C)
500m Row for time
* 3 minute Cap
