1
Jun
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