02/18/16

WOD

PH:

1-2x
Shoulder Pre-hab
Elevated Hip Bridges

A:

Barbell Clean Complex

Foot work drills
*receiving pos
*jerk
*split jerk

Push Jerk (3-2-1-1-1-1-1)

Pick 1.

*Use Split or Push Jerk.  Which ever you are more comfortable with

Split Jerk (3-2-1-1-1-1-1)

Pick 1.

*Use Split or Push Jerk.  Which ever you are more comfortable with

RX: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
Squat Clean @  80-85%
Jerk

 

RX+: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Squat Clean = 1rep
Jerk = 1rep

 

O1: Metcon (AMRAP – Reps)

5min AMRAP
Hang Power Clean
Front Squat
Jerk

 

Count the Clean & Squat as 1rep and the Jerk as a 2nd rep.

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