PG Crossfit – CrossFit
Split Jerk (EMOM x14
Minute 1-4: Barless Split Jerk
(Focus on wide stance and weight distribution)
Minute 5-9: 3s Pause Jerk
Minute 10-14: Full Split Jerk
From Rig.
for all sets pause and stabalize in the catch before standing)
Building starting from 70%.
We aren’t working on the clean here, we are working on the split jerk.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
6 Pistols
12 Deadlifts (225/155)
18 Goblet Lunges (P 70/50, Rx 50/35)
Metcon (No Measure)
Karena’s Baby WOD:
23 Minute AMRAP
1K Buy in Run
23 Sumo Deadlifts (135/95)
23 SA DB Snatch (50/35)
23 Ring Rows
Wallball strapped to you(20/14)
This will only happen at 5:45!!!!