WOD Wed 7--26-17

CROSSFIT

SPLIT JERK
Part #1 – Split Jerk Strict Press
5 Sets of 3 Repetitions, starting with an empty barbell (from rack).
For reference however, we are looking to build to somewhere around 50-60% of our 1RM Strict Press. Aim to climb in weight after each set, again starting with an empty barbell.

Part #2 – Jerk Balance
5 Sets of 3 – (starting with an empty BB, or very light load)
The purpose of this second drill is to train both the front foot step, and the drive downwards beneath the barbell.

Part #3 – Split Jerk
Build to a Heavy Single for the Day (from the rack)
Rest as needed between sets.

DEADLIFT
Build to a Moderate Set of 5 Repetitions: Romanian Deadlift
Build to a Moderate Set of 7 Repetitions: Sumo Deadlift –
Build to a Moderate Set of 9 Repetitions: Deadlift

HIT-CON

5 rounds. Decreasing weight/increasing reps

5 goblet squats
15 air squats
10 gs
15 as
15 gs 
15 as
20 gs
15 as
25 gs 
15 as

200 M run between rounds

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