Fri: Jerks & Saved by the Bell

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Warm-up

DROM4 (No Measure)

Iron Crosses & Rolling V-Sit

Scorpions & Push-Ups Montage (Scaps & Plank to Elbows)

Mountain Climbers & Cherrypickers

Monster Walks, Good Mornings & Banded Shoulder Distractions

Overhead Press Warmup (No Measure)

2 Rounds:

5 Strict Press (front rack)

5 Push Press

5 Push Jerks

3 Pausing Split Jerks

3 Elbow Rotations per side (back rack)

Weightlifting

Split Jerk (Heavy Double)

Find heavy double in 12-15 minutes.

Metcon

Saved by the Bell (CFNE) (Time)

5 Rounds For Time:

21 Air Squats

10/7 Calorie Assault Bike*

9 Alternating Dumbbell Snatches (50/35)

*Bike can be subbed for the following:

Rx = 10/7 Row or 150M Run

Mobility

Foam roll the quads and low back.

Banded distraction stretches for hamstrings.

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