Crossfit – Wednesday 1st, 2015

Main – CrossFit

Technique

15min Split Jerk tech

split press, jerk balance, on-toe-jerks

Weightlifting

a1: Front Squat + Jerk (2.1 @ 4sets)

split jerk

a2: Hollow Body Hold (30-45sec hold @ 4sets)

Metcon

Metcon (AMRAP – Reps)

“Dead Man’s Row”

12 Minute AMRAP

2,000m Row

(in remaining time) Deadlifts

Men= 1.5X Bodyweight

Women= Bodyweight

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