2/4/19
WOD

20190204

CrossFit:

Front Squat

Build to a Heavy Single

‍Funny Bone

21-15-9:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)‍‍

Comp:

Jerk Technique

A) Press in Split - 5 Sets of 3

B) Tall Jerk - 5 Sets of 3

C) Pausing Split Jerk - 5 Sets of 2

On the 0:00

On the Minute x 11:

On the 0:00... 1 Clean and Jerk @ 70%

On the 1:00... 1 Clean and Jerk @ 75%

On the 2:00... 1 Clean and Jerk @ 80%

On the 3:00... Rest

On the 4:00... 1 Clean and Jerk @ 75%

On the 5:00... 1 Clean and Jerk @ 80%

On the 6:00... 1 Clean and Jerk @ 85%

On the 7:00... Rest

On the 8:00... 1 Clean and Jerk @ 80%

On the 9:00... 1 Clean and Jerk @ 85%

On the 10:00... 1 Clean and Jerk @ 90%

On the 15:00

On the Minute x 5:

1 Front Squat

On the 30:00

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (30"/24")

Front Squats (135/95)

Body Armor

3 "Giant Sets":

20 Single Arm Dumbbell Presses

20 Dummbell Bent Over Rows

10 Front Rack Dumbbell Reverse Lunges

10 Hang Dumbbell Reverse Lunges

Synergy:

Press Strength

3x20 DB Press

Then,

Zeus

4 Rounds for Time:

10 Bench Dips

10 Hand Release Pushups

10 Burpees

10 Calorie Assault Bike