| a) WARM UP:
From whiteboard to the end of the gym:
- Side shuffle there and back
- Butt kickers there, high knees back
- Bear crawl there, crab walk ½ way back and jog the remaining way back
Repeat
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| b) SKILL:
E2MOM – Split Jerk work
- Set #1 – 3 Reps @ 50% of 1RM Split Jerk
- Set #2 – 3 Reps @ 55%
- Set #3 – 3 Reps @ 60%
- Set #4 – 3 Reps @ 65%
- Set #5 – 3 Reps @ 70%
- Set #6 – 3 Reps @ 70%
- Set #7 – 3 Reps @ 70%
** if you do not know your 1RM, find it today.
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| c) WOD:
21-15-9
- Hang Squat Snatches (95/65)
- Pull ups (scale: jumping or banded)
- 600m Run between rounds
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| d) ACCESSORY WORK:
3 Sets, resting 2:00 between:
- 1 wall walk + 20 shoulder taps (alt arms)
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e) POST-WOD RECOVERY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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CrossFit and Personal Training 