11.7.19

CrossFit 972 – CrossFit

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Weightlifting

Push Jerk Practice

On the 0:00…

Alternating EMOMx 8 minutes

Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive

Minute 2 – :30s Barbell Overhead Hold

***2 Barbells…one for Jerk Drives and one for Overhead Hold

***Jerk Drives start at 50% of your 1RM Clean and Jerk

***Athletes choice on Overhead Hold weight. Something we can manage and hold for :30s with good form.

Functional Body Building

Metcon (Weight)

On the 12:00…

Alternating EMOM x 10

Minute 1 – :30s Dumbbell Close-Grip Floor Press

Minute 2 – :30s Box Elevated Glute Bridges 20″ box for all

***Athletes choice on DB Weight

Metcon (No Measure)

On the 25:00…

EMOM x 9

Minute 1 – Reverse Leg Lifts

Minute 2 – Belly- Up GHD Static Hold

Minute 3 – Banded Good Mornings