WED OCTOBER 24, 2018 - CROSSFIT

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“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

Warm-up

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

Strength

A: Pausing Split Jerk (2-2-2)

3 Sets of 2 (70% of 1 rep split jerk)
2 second pause in dip, 2 second pause in catchEvery 90 Seconds

B: Split Jerk (1-1-1-1-1)

5 Sets of 1
(82%-84%-86%-86%-86%)
Every 90 Seconds

Metcon

Metcon (AMRAP - Reps)

"Long Gone"
5 Rounds:
1:00 Wallballs (20/14)
1:00 Alternating Dumbbell Snatches (50/35)
1:00 Calorie Row
1:00 RestScore is Total Reps

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine and Lats, Low Back, Glutes, Quads, and Hamstrings

 

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