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WOD 042416: Split Jerks


CrossFit Novem: Strength: Split Jerk (From Rack) Work up to Heavy Single Beginners Push Jerk 3-3-3-3-3 Conditioning: 5 RFT 10 Alt Pistols (5 each side) 15 Box Jumps (24/20) 10 Ground to Overhead (115/75) Novem BootCamp: Skill Work: Rope Climbs 5 x 5 Strict and/or Negative Pull Ups 5 x Max Effort Hang from Pull

CrossFit Novem:

Strength:

Split Jerk (From Rack)

Work up to Heavy Single

Beginners

Push Jerk

3-3-3-3-3

Conditioning:

5 RFT

10 Alt Pistols (5 each side)

15 Box Jumps (24/20)

10 Ground to Overhead (115/75)

Novem BootCamp:

Skill Work: Rope Climbs

5 x 5 Strict and/or Negative Pull Ups

5 x Max Effort Hang from Pull Up Bar

5 x Hand over Hand Climb w Feet on Floor

WOD 1:

For Time

1 Mile Run

WOD 2:

4 Rounds

30 sec each

Burpees

Sit Ups

Singles or Double Unders

Box Jumps

Novem Barbell Club:

Continue with Club programming.

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo