THU JANUARY 10, 2019 - CROSSFIT

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“You miss 100% of the shots you don’t take." -Wayne Gretzky. -Michael Scott

Warm-up

3 Rounds:
5 Jerk Drives (Against wall or Rig Post)
5 Push Jerks
5 Split Jerks (Just Footwork, 2 Second Pause in Catch)
5 Split Jerks

Strength

Jerk Complex 

On the Minute x 10:
1 Push Jerk
1 Split Jerk50% - 55% - 60% - 65% - 70%
Sets #6-10 (5 Sets) - Build to a heavy complex for the day.

Metcon

Metcon (AMRAP - Reps)

"Sugar Free"
EMOM x 21 (7 Rounds)
Min 1: Max Strict Pull-Ups in 30 seconds
Min 2: 10 Double Push-up Burpees
Min 3: 15 KB Swings (53/35)-Score number of pull-ups-

Cool Down/Mobility

Banded Shoulder Stretch (1:00 Each Direction)

 

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