11/7/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Mtn Climbers

10 Jump Squats

10 Split Squats (5 ea)

10 Passovers

10 Around the World

10 Shoulder Press

5 Push Press

5 Push Jerk

5 Split Jerk

Strength

Push Press (3-3-3)

Warm Up to 60%

3 @ 60%

3 @ 70%

3 @ 80%

*1 dip and drive through the bar

Push Jerk (2-2-2)

2 @ 75%

2 @ 80%

2 @ 85%

*Dip, Drive, Dip

*Use legs to drive the bar, and push under once bar gets to top of head.

Split Jerk (1-1-1)

1 @ 85%

1 @ 90%

1 @ 90+%

*Dip, Drive, Split

*Same idea as push jerk but make sure you have fast feet to get under and land in stable position

WOD

Metcon (Time)

50-30-20 Abmat Sit-Ups

10-10-10 HSPU

(RX+ = Strict)

Cool Down

Warm-up (No Measure)

Banded Arms

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