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OUR BLOG

WOD – Tuesday, 09/10/2018

By admin | In CrossFit Rocks | on October 8, 2018

CrossFit Rocks – CrossFit

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Jenny showing what a good catch position looks like in a split jerk !!

Warm-up

Warm-up (No Measure)

2 minutes banded samson

2 rounds

30 seconds passive hang

30 seconds lunges

30 seconds handstand hold or double kb overhead hold

30 seconds double unders / single under

Split jerk progressions

Weightlifting

Split Jerk (1-1-1-1-1-1-1)

Stay vertical in your dip and drive. Think like your back is against a wall when you are dipping and driving this will keep the bar moving in a straight line overhead.

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