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CrossFit Crescent – CrossFit

 

Skills & Drills

Split Jerk Skill Work

Strength

Split Jerk (12 Min to Find 1RM)

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP Ladder

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9……

– Pull-ups

– HSPU

Climb as high up the ladder as you can in the 12 minutes, between each round you must do:

8 Wall Balls

Sport WoD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP Ladder

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9……

– C2B Pull-ups

– HSPU

Climb as high up the ladder as you can in the 12 minutes, between each round you must do:

1 Clean & Jerk

The weight is up to you, light enough for good skill work, heavy enough to be challenging. 65-70% of your 1RM is a good start.

Cash-Out

Not Required:

If you have the extra time do the following:

3 Rounds of:

Shoulder Raises Front and Sides

Bent over Rows

Bent over Lat Raises

High reps 8-12

Low Weight 2 1/2 – 10 lbs

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