Tuesday, January 10, 2017

STRENGTH

Warm up for the split jerks with any of the drills outlined in this article: http://www.catalystathletics.com/article/1977/Improving-Your-Footwork-in-the-Split-Jerk/

Split Jerk
7×1, ascending
CONDITIONING

From CrossFit.com – December 6, 2016
https://www.crossfit.com/workout/2016/12/06#/comments

21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
Shoulder presses, 95/65 (no racks)

RX:
As written. Only athletes with solid technique and previous high-rep GHD experience should choose this option.

INTERMEDIATE:
GHDSU to parallel or V-ups
Shoulder press@75/55

SCALED:
AbMat sit-ups
Shoulder press@65/45 or 55/35

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