12/10/2018
CrossFit XD – CrossFit
Strength
Pause Jerk (2-2-2-2-2-2-2-2)
Pause for 2 seconds in the dip
Every 75 seconds for 8 sets:
Build over sets.
These are Split Jerks.
Points of performance:
– Vertical Torso
– Weight even in feet
– Drive the barbell upward with your legs WITHOUT dipping down further.
– Split feet by focusing on your lead foot, getting as far forward as possible.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min
1 rope climb
10 push ups
15 air squats
RX+ wear a 20/14# vest
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