Turn2CrossFit – CrossFit
Warm-up
3min Row/bike/ski
Banded shouler strech from rig
20 Banded pull aparts behind head
20 banded pull aparts across chest
20 SDLHP w/barbell
10 Barbell shoulder presses
10 barbell push press
Metcon (No Measure)
12 EMOM Jerk work
4 rounds:
1st minute- 5 Tall Jerk
2nd minute-5 Jerk Balance
3rd minute-10 Dip squats
Tall Jerk
https://www.youtube.com/watch?v=QWCyQBN1vDM
Jerk Balance
https://www.youtube.com/watch?v=2qssL6t0ntM
Dip Squats- 30 sec Mark
https://www.youtube.com/watch?v=OCMVkEKOj0w&t=27s
Push Press+Pause Jerk+ Jerk
Athlete will perform one Push Press into one Pause Jerk into one Jerk.
Pause Jerk: Athlete will pause at the bottom of the dip of the jerk for 2-3 secs then go into a full Jerk.
https://www.youtube.com/watch?v=wIv9MonbjNI