Public Whiteboard

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Components

Split Jerk

Metcon

23Oct2014

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Stretches: Super Rack, Rib Mobilization, Instep

Strength & Skill

Split Jerk (3-2-1-1-1-1-1)

Split Jerk

Metcon

Metcon (Time)

23Oct2014

4 Rounds For Time of:

10 x Chest to Bar Pull Ups
45 Second L-Sit Hold
10 x Push Press

Weight:
Bar- 70% of Push Jerk 1RM.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 23, 2014

Clients:

Clients

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 205 lbs

Paul
Collum

6:00 AM CrossFit

1 x 1 @ 190 lbs