Verdant CrossFit, Verdant CrossFit North – CrossFit
Split Jerk (3 3 3 3 3)
Work to a heavy 3 split jerk
Kerrie (Time)
Wearing a weight vest (20/14lb),
10 rounds for time of:
100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
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HOME: Metcon (Time)
WARM UP:
3 Rounds
10 Alternating walking toe touch
20′ Bear crawl forward
10 Glute bridge w/o weight
20′ Bear crawl backwards
STRENGTH:
Box Drops 4 x 5-8reps
*Standing on elevated object (box, chair, bench, etc) “walk off” the edge of box, land flat footed in 90 degree squat or above, stopping downward momentum
This is a control exercise, make sure hips and butt are back, weight not in toes.
METCON “DT”:
For Time
5 Rounds
12 object deadlifts
9 object hang clean
6 object shoulder to overhead