Thursday 1/12/16 - Rework your jerks

January 12, 2017

 

 

Coming up:

Handstand Clinic (January 14 @ 9am). RSVP here.

CFF Holiday Party (January 21 @ the Ramada). Theme is Black and White, Sparkle and Shine! Get your ticket here.

 

MAIN WOD

 

M-1: Power Jerk Every 90s x 10 sets: 4 Power Jerks

 

M-2: 3 Rounds For Time:

21 Power Snatch, 75#55#

15 Chest-to-Bar Pullups

 

L2: 3 Rounds For Time:

21 Power Snatch, 65#45#

15 Pull ups

 

L1: 3 Rounds For Time:

15 Power Snatch, 55#35#

10 Jumping Pull ups

 

LEVEL 1 FITNESS

 

L-1: Hollow/Superman and pull up practice (with bands or jumping)

 

L-2: Power Jerk Every 90s x 10 sets: 4 Power Jerks

 

L-3: 3 RFT:

24 DB Snatches

10 pull ups/Ring Rows

 

WEIGHTLIFTING

 

A)Snatch Balance

EMOM 12 x 2 reps

 

B)Hang Snatch

EMOM 10 x 2 reps