CrossFit WOD Saturday Jan 6th, 2018

 In WOD

Announcements

Upcoming Events at CFR

Jan 6th Weightlifting Clinic with James Tatum
Jan 28th CrossFit Kettle-bell Speciality Course

Sign up today @ CROSSFITREIGNITED.COM under the UPCOMING EVENTS TAB!!

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


Today at 9am at our ILM Branch come work on your Skills on the Snatch and Clean

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

Skill Practice

For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork. https://youtu.be/ZNYlkIvcdW0

Then with light loads just to warm up and get moving lead by your Coach

Three sets of:

Jerk Balance x 3 reps

Rest as needed rotating with partners

Three sets of:

Tall Jerks x 3 reps

Rest as needed rotating with partners

Demo videos:

Jerk Balance – https://www.youtube.com/watch?v=2uSBT7csXgU

Tall Jerk – https://www.youtube.com/watch?v=48h5_Br5q_w

A: Split Jerk

A. Every 2 minutes, for 12 minutes (6 sets):

Split Jerk with a 2-second pause in the dip & 2 second pause in receiving

*Sets 1-3 = 2 reps @ 71% 1rm

*Sets 4-6 = 2 reps @ 74% 1rm

B: Metcon (5 Rounds for reps)

B. 20 min ongoing clock. Start one new set on the 4:00 min for 5 sets

Against a 3-minute running clock (rest 60 sec after each 3 min AMRAP)

Rx+

10 Deadlifts (225/155#)

25 Wall Ball Shots (30/20#; 10′)

Max Reps of Bar-Facing Burpees in remaining time

Rx

10 Deadlifts (185/125#)

25 Wall Ball Shots (20/14#; 10′)

Max Reps of Bar-Facing Burpees in remaining time

L1

10 Deadlifts (135/85#)

25 Wall Ball Shots (14/10#; 10′)

Max Reps of Bar-Facing Burpees in remaining time

* score total number of burpees for each round

Post Workout Cool down & Mobility 20 min

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