07.11.2017

CrossFit Silos – CrossFit

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Weightlifting

Perform the 2 complexes before attempting the split jerk 1RM test.

Drop to Split-BTN Jerk-Jerk Complex (3×1)

3 sets of:

2 Drop to Split + 2 Behind Neck Jerk + 2 Split or Power Jerks (increase load each set)

Drop to Split Movement Demo: http://www.catalystathletics.com/exercise/417/Drop-To-Split/

BTN Jerk-Jerk Complex (3×1)

3 sets of:

1 Behind Neck Jerk + 2 Split or Power Jerks

Split Jerk (5×1)

Metcon

Metcon (Time)

Chipper:

100 Air squats

90 Sit-ups

80 Alt walking lunges (40 each eg)

70 Tall Balls (14/10)

60 second Elbow Plank

50 Mountain climbers (R+L = 1)

40 HR Push-ups

30 Hollow Rocks (up + down = 1)

20 Jump squats

10 Wall Walks (nose and toes touch wall)

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