Thursday
Jack, showing quick feet during agility work – crossfit kids
Warm up: see board
Skill: Jerk ( split or push, pick one and stick with it for entire skill work)
5×1
make it heavy, but don’t fail. about 90% of previous 1 rm. if you have not maxed out before, creep up to gage when you should stop.
WOD:
5 rounds
20 db overhead squats
15 double unders
scaling options
for db ohs, scale weight as needed. if we don’t have heavy enough db’s, guys, use kb’s up to 2 pd…let us know how it goes.
for doubles scale 3:1 single unders
Split Jerk – 185/ 195/ 205/ 215/ 225
Felt “heavy” but not max.
WOD – Came in with expectation that were not met. Did not realize how awkward it would be to hold db overhead. Made notes on the board at the gym, but ROM was very hard to keep. Thought I would be between 35 and 50 pounds. Started with 25# db and ended with 15# after a round and a half. 7min plus (cant remember) for the WOD.
OH squat with bar is a shoulder/core/squat workout. OHS with db is a shoulder/back/ROM workout. I struggled with the ROM, and gave up on the weight and speed. Focused on a solid core, weight on heels (as much as possible), and full ROM.
Somebody get that kid a haircut!
Split Jerk 1×5
95-135-155-165f-165
WOD- 6:39 with the little tiny KB’s
This thing is no joke. I had absolutely no idea how different the stability would be with KB’s. I started with the 25# DB’s and could barely initiate a correct squat. I dropped weight until I had fairly solid ROM and technique and went for it.
I am back, will try to go in @6.
split jerk, 85, 95, 105, 115, 120 ( was getting heavy)
8:09
20# db ea. hand.
first 2 rds were unbroken, all others sets of 10
had 4 rounds of unbroken du’s. other rd got to 14, then finished off that
last one.
if we all get to have our days where we feel great about our wod, today was mine.
SJ-135,145,155,175,185
8:58-20# 1st rd, 15# after
3SU then 1 DU throughout