9
May

Friday 5/10/19

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

MAX 5 Mins. GET WARM QUICK! (Coaches’ Choice)

~15 Mins: Split Jerk Breakdown & Technique Work

~10 Mins. Loading / WOD Prep

Every 90 seconds, for 5 sets (from the floor): 3 Split Jerks. Increase weight each round until final round is a moderately heavy load.

Then, move to the racks; plan to use the same weight as last warm-up set or slightly heavier for the first work set.

Strength WOD

*can share racks up to 3 people; go 1:15-1:30 apart*

Split Jerk (3-3-3-3-3-3-3)

Every 3:30, for 7 sets:

3 Split Jerks (from the rack)

First set moderately heavy, build slowly as able. All sets should feel challenging but should not go to failure. Record heaviest set(s) of 3.

Cash-Out

OPTIONAL: Choose one

2-Min Max Cal Ski Erg (Calories)

2-Min Max Cal Bike Erg (Calories)

Speak Your Mind

*