WOD

Wednesday 22nd January 2014

Main – CrossFit

SKILL

A: Split jerk
Spend 10 minutes working PVC Pipe technique for the split jerk

B:
Warm up to the weight for the workout

WOD

Metcon (Time)

– 4 Split Jerks @ (45kg/70kg)
– 4 Squat bar jumps

– 4 Split Jerks
– 8 Squat bar jumps

– 4 Split Jerks
– 12 Squat bar jumps

– 4 Split Jerks
– 16 Squat bar jumps

– 4 Split Jerks
– 20 Squat bar jumps

TIME CAP = 10 mins

One barbell is used.

SQUAT BAR JUMP = is an air squat followed by a lateral jump over the barbell (not facing the barbell).

– The rep is only counted once the jump over the barbell is completed. The jump must be a 2-footed jump.
The athlete must hit below parallel on the squat but there is no requirement for hip extension.

SPLIT JERK – Both feet must be brought back together before the bar can be brought down. Athlete must show control of the barbell.

Mobilize and Stretch