22.07.18

Westshore CrossFit – CrossFit

Warm-up

On 9 min Clock : (1 set Each)

:30 row (fast pace)

:30 push-ups

:30 pull-ups

Skill Work

On a 8:00 clock:

Push Jerk (Build to a heavy 5-rep )

–Touch and go push jerk from the floor

– Athletes may NOT rest with the bar in the front rack between reps.

Practice Round

2 sets:

5 pulls on the rower

4 pull-ups

3 push jerks

Metcon

2007 EVENT 1 (Time)

For time:

1000-m row

then…

5 rounds:

25 pull-ups

7 push jerks (95/135 lb)

INTERMEDIATE:

For time:

1000-m row

then…

5 rounds:

15 pull-ups

7 push jerks (75/115 lb)

BEGINNER:

For time:

1000-m row

then…

5 rounds:

15 jumping pull-ups

7 push jerks (65/95 lb)

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm

1000m Row (Time)

Max Effort 1000m Row