20181221

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CrossFit:

Vader

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

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Comp:

Vader

3 Rounds:

24/17 Calorie Row

21 Wallballs

18 Alternating Dumbbell Snatches

15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')

Rx Dumbbell - 50/35

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Jerk Complex

Jerk Primer

4 Sets of 3: Jerk Balance

4 Sets of 3: Tall Jerk

Followed by...

On the Minute x 10:

1 Push Jerk

1 Split Jerk

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All repetitions are taken from the rack.

Percentages are based off best 1RM Split Jerk.

Set #1 - 50%

Set #2 - 55%

Set #3 - 60%

Set #4 - 65%

Set #5 - 70%

Sets #6-10 (5 Sets) - Build to a heavy complex for the day.

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Body Armor

3 "Giant Sets":

8 Bench Press Repetitions

Max Strict Chest to Bar Pull-Ups

20 Weighted Sit-Ups

Rest 3:00 between rounds.

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Synergy:

Deadlift Strength:

5 KB Deadlifts + 8 Hip Extensions

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Then,

Balls Out

5 Rounds for Time

10 Wall Balls

15 Medball Situps

10 Burpees