12 Apr CrossFit WOD, April 13, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Apr 13
Warm-up
Weightlifting
Split Jerk (1 x 1)
Take 15 Minutes to work to 80% of you split or push jerk
Metcon (Time)
4 Rounds
15 Double DB hang clean and jerks (50/35)
20 Box Jump Overs 24/20
3 sets: (PVC or Empty bar)
10 Jumping Split Lunges
5 Shoulder Press
4 Pressing Split Jerks
3 Split Jerk Presses (Receiving Position)
2. Strength Prep
Athletes will have 10 minutes to work to a moderately heavy push jerk (roughly 80% of their 1rm). Athletes will be required (regardless of jerk style) to hold the receiving position on each rep before standing to full extension. Barbell can be taken from the floor or from the rig. If athletes have difficulty with maintaining contact between the heels and the floor on the dip, they should take a slightly wider stance. Adjust to push jerk for athletes who may be uncomfortable with the split.