032819 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Skill

Press, Push jerk, Split complex

Push press, Push jerk, Split complex

* Proper positions for all movements

Basing weight on Push press percentages. All 3 Movements together are one rep.

2 Sets of 2 PP+ 2 PJ+ 1 J at 65%

2 Sets of 2 PP+ 3 PJ + 1 J at 70%

Metcon (No Measure)

Push Jerk + Split jerk EMOM x 6

2 Push Jerks + 2 Split Jerks

65% of PJ

Metcon

Metcon (5 Rounds for reps)

15 Min EMOM

1. :40 bike

2. 25 Sit ups

3. 6 Power Cleans 75%

Metcon (5 Rounds for reps)

15 Min EMOM

1. :40 bike

2. 25 Sit ups

3. 6 Power Cleans 75%

Categories: WOD

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