Sunday 7-14-19

CrossFit Southpaw – CrossFit

A: Metcon (Weight)

Push Jerk Movement Progressions –

Push Press (movement review with empty barbell)

Then:

Jerk Balance (“Drop” from forehead – light weight) – 6 reps EMOM4

-Rest/Tutorial

Jerk Dips (“Dip” only – heavy weight) 3 reps EMOM 4

-Rest/Put it all Together

6 minutes to work up to moderate/heavy push jerk

Score is final weight

B: Metcon (No Measure)

Aerobic “Flush”

Accumulate 12 minutes at a light to moderate pace between:

Row, Bike, Ski, Run, Double Under practice

No Score

Categories: WOD

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