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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