Tuesday, November 13, 2012
THE JERK
Warm Up: 400m run, 10 wall balls, 10 ring rows, 10 split jumps total
Skill Focus: Push Jerk & Split
1X 5, 1 X3
WOD
In 8 sets or less build to a heavy 1RM Jerk
3 min box jumps 24"/20"
1 min rest
3 min renegade rows 35#/25#
1 min rest
3 min thrusters 115#/80#
For max reps*
Post 1RM jerk and # reps for score
THE JERK
Warm Up: 400m run, 10 wall balls, 10 ring rows, 10 split jumps total
Skill Focus: Push Jerk & Split
1X 5, 1 X3
WOD
In 8 sets or less build to a heavy 1RM Jerk
3 min box jumps 24"/20"
1 min rest
3 min renegade rows 35#/25#
1 min rest
3 min thrusters 115#/80#
For max reps*
Post 1RM jerk and # reps for score
Be sure to check out CF Jag's November article in Natural Muscle magaznine--Fall into Flavor https://www.crossfitjaguar.com/2012/11/crossfit-jaguar-fall-into-flavor/
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