Monday

CrossFit

Strength

Exercise: Split Jerk/lbs
Reps: 1
Comment: 20 minutes
odd minutes- 1 split jerk
even minutes- 1 seated box jump (off ROGUE rubber blocks)

Box jumps are performed for height, be smart and safe

RULE: Only attempt split jerk reps with a load that you can Power/squat clean up off ground after successful or failed lifts. WORK ON JUMPING BAR and SPEED under bar to lockout catch position.

“100- burpees”

Perform 100 buprees for time as fast as possible.

-chest flat
-body vertical
-jump and clap overhead

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs