May 26, 2015

CrossFit By The Sea – CrossFit

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Skill

Jerk Foot Work

Weightlifting

Split Jerk (1 – 1 – 1 – 1 – 1)

______________________________

Every 2 Minutes for 10 Minutes:

Complete 1 Jerk

**All Sets between 70% – 90%

______________________________

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

Competition Side Work

Metcon (No Measure)

Tabbata

Air Dyne

**20 Seconds as hard as you can…10 Seconds of Rest – 8 Times**

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