Turn2CrossFit – CrossFit
Warm-up
3min Bike/Row/Ski
3 Rounds:
5 Lu raises
20 russian twist
10 banded pull aparts
10 banded shoulder press
7 Push press (add weight on rounds 2 and 3)
3 Rounds:
5 Jerk balance
5 Tall jerk
5 Power Jerk
Metcon (No Measure)
EMOM x8
3 Push jerk behind the neck in split
at the start of each minute we will complete 3 push jerk behind the neck in split with a 3 second hold on the lock out.
Start light and add some weight throughout.
https://www.youtube.com/watch?v=Ew4c8UG-aXI
Push Press+Pause Jerk+Jerk
Athlete will perform a push press, a full jerk with a 3 second pause in the dip, and a jerk.