CrossFit WOD, November 26, 2018


Jerk Talent

Inspiration
"Be thankful, be better than yesterday, and help someone else."
-Brandon Lilly

Warm-up
Warm-up
I. 4 minutes of 1-2-3-4-5-6-7-8-9-10…etc unbroken Alternating Singles or Double Unders
II. Split Jerk Technique
round 1 w Coach/ round 2 at your speed
5 "dips"
5 "dip-drive"
5 "dip-drive-lunge and press"
5 split jerks (putting it together)
III. 7 minutes to practice and build to starting weight of Weightlifting section

Weightlifting
Clean and Jerk (1-1-1-1-1)
build to a challenging 1 rep clean and jerk (split) or use this time to practice technique

Metcon
Metcon (AMRAP – Reps)
10 minutes to complete:
50 Alternating Single Unders
5 Clean and Split Jerks 95/65
50 Alternating Single Unders
4 Clean and Split Jerks 115/75
50 Alternating Single Unders
3 Clean and Split Jerk 135/85
50 Alternating Single Unders
2 Clean and Split Jerks 155/95
50 Alternating Single Unders
AMRAP Clean and Split Jerks 165/105
*score total reps (jump rope + clean and jerks)

Scaling: today combines the cardio and skill effects of jump rope with moderate to heavy weightlifting. decrease the alternating single unders to a number you can typically get unbroken or in a few sets in less that 1 minute. decrease the weight of the clean and jerks to load you can move confidently but is a challenge at the end (<90%).
Metcon (AMRAP – Reps)
10 minutes to complete:
50 Double Unders
5 Clean and Split Jerks 135/85
50 Double Unders
4 Clean and Split Jerks 155/95
50 Double Unders
3 Clean and Split Jerk 185/115
50 Double Unders
2 Clean and Split Jerks 205/125
50 Double Unders
AMRAP Clean and Split Jerks 225/135
*score total reps (jump ropes + clean and jerks)

Scaling: today combines the cardio and skill effects of jump rope with moderate to heavy weightlifting. decrease the double unders to a number you can typically get unbroken or in a few sets in less that 1 minute. decrease the weight of the clean and jerks to load you can move confidently but is a challenge at the end (<90%).

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