Warm Up
Row 500m or AirDyne for 2 minutes at conversaton pace
Shoulder Prep from the board
Spend 5 minutes reviewing the Jerk
Strength
Jerk(Split or Push)
warm up with 5×3
Then in 5 sets find your 3 rep max.
Conditioning
5x
3 pull ups
5 box jumps
10 Kettle Bell swings
rest 1 minute
Start at an EASY RELAXED pace for round 1. The goal is to make each round faster than the previous.
Stretch
Shoulders overhead with band 2min/arm
hand behind back 2min/arm
wrists/forearms 2min/arm
Corrie-nice to see you so early this morning:)
Split Jerk #100X3, not sure on fastest round for WOD. Felt good to workout after 4 days off!
Bummed I missed the Clean/Jerk. .
I did hit The Bistro for an AMRAP of Antipasta, Lasagna and Cheesecake for dinner (of course they were all paleo dishes, particularly the cheesecake), saw a few faces from the Crossfit family there, and handed out some encouraging words to Ryan.
Good Food Ryan!
OH, forgot to say nice job Joseph!
He’s always positive and encouraging at 6am.