10 Dec CrossFit WOD, December 11, 2018
Posted at 20:00h
in Work out of the day
12/11/2018
Warm-up
Weightlifting
Split Jerk (Weight)
EMOM 10:
Minutes 0:00-5:00: 2 Jerks @70%
Minutes 6:00-10:00: 2 Jerks @75%
Minutes 0:00-5:00: 2 Jerks @70%
Minutes 6:00-10:00: 2 Jerks @75%
Metcon
Metcon (Weight)
Not for time:
10-8-6-4-2
Close Grip Bench Press (Add weight each round)
Strict Chin-ups
Strict T2B
*5x Double Unders ie. 50-40-30-20-10
*Score = heaviest weight in the Bench Press
10-8-6-4-2
Close Grip Bench Press (Add weight each round)
Strict Chin-ups
Strict T2B
*5x Double Unders ie. 50-40-30-20-10
*Score = heaviest weight in the Bench Press
8 x 20-sec work, 10-sec rest
Then,
– 10 x Thoracic Rotations each sd
– 10 Bottoms up Kettle Bell presses
– 10 Banded pull-aparts
then,
5 min to review Jerk Technique