CrossFit WOD, October 8, 2019

8 Oct 19
DONT FORGET TO SIGN UP FOR THE OPEN!!

Warm-up
Warm-up
Ladder Drill X3

-Then 3 Rds For Quality Of:

4 Alternating Lunges With/Barbell Strict Press Out*

6 Burpees To Target

8 Banded Trunk Twists (8 Right/8 Left)

*bar in front rack, lunge to split jerk position, set feet, strict press the bar.

Weightlifting
Split Jerk (6x1 @ 95% Resting 1:30 Between Lifts)
18:00 To Work On Lift

From A Rack, Build To 95% Then Do Your Sets

Metcon
Metcon (Time)
21-15-9

Push Jerks 95/65#

Box Jump Overs 24"/20"

WOD is an all out sprint

finisher workout.

21’s must be unbroken, maybe 2 sets for the 15’s, pick the weight accordingly. you should be under 6:00.

Cool Down
4 Minutes

Handstand Hold/ Walk Practice

Set A Timer And Work On Your Weakness

-Hold

-Walk

-Strict Push Up

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