WOD @theprogrm - 16. Dezember 2017

Warm Up:

5 min Row/AB medium intensity

Then,

20 Split jerk drill https://youtu.be/HQQUEIr5m7A

Then,

OH warm up 20/15kg

10 Strict press, 10 BTN Strict press

10 Push press, 10 BTN Push press

10 Push jerk

10 Split jerk

 

Strength / Skill work:

Split Jerk

1. Find your daily 1RM

2. Drop down to 90% and do 3 more sets of singles

 

Workout:

CrossFit Open Workout 15.3

Amrap 14 minutes:

7 RMU Scale = 7 Ring row + Ring dip / Ring push

50 WB, 9/6kg, 10/9ft

100 DUS Scale = 100 Single Unders

 

Accessory:

Shoulder focus

3x5-8 Barbell Cuban rotations

3x10-15 Chest pulls https://vimeo.com/142164786

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