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