CrossFit – Tue, Nov 7

Split Jerk (- RX –
5 sets for load:
3 split jerks
– Lift once every 3:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 sets for load:
5 push jerks)
General Warm-up

1 set:
:40 single unders
:40 bodyweight split squats (:20/leg)
:40 alternating shoulder taps

1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold

1 set:
:40 triple unders
:40 jumping lunges
:40 handstand hold against the wall

Skill Work (AMRAP – Reps)

Post workout:
AMRAP 3:
Max cumulative L-sit hold
– Perform from parallettes, DBs, boxes, or the floor.

Stretching

1 set:
1:00 active bar hang
1:00 couch stretch/leg
 

​​​​​​​- AT-HOME – (5 Rounds for reps)

5 x AMRAP 1:30:
:30 handstand hold
…directly into…
Max-rep unbroken DB split jerks (35/50 lb)
– Use two DBs.
– Rest 1:30 between sets.