06/02/2015: Fixing the Jerk

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– PVC pass throughs

– wrist warm up

– 2 tap bend overs

– walking lunges

– squats

– calf warm up

– push ups

– 50 single jump ropes

Skill Work

2 sets of

10 split Jerk foot work drill

Weightlifting

Split Jerk (5 sets – 1 rep every 2:00)

5 sets every 2 minutes on the minute

1 split jerk (70-90%)

Metcon

Metcon (Time)

WOD

8 min AMRAP

10 Shoulder to OH 95/135

50 dubs