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WOD 120314: Jack


CROSSFIT “Jack” 20 Minute AMRAP 10 Push Press (115/80) 10 KB Swings (24/16) 10 Box Jumps (24/20) Cashout 3 Rounds ME Planks BARBELL A. Heavy clean and Jerk B. Jerk from Racks/Blocks work up to heavy single then drop weight and 4×3 with 2 sec pause in split C. Pendlay rows 3×6 D. 4×10 weighted

CROSSFIT

“Jack”
20 Minute AMRAP
10 Push Press (115/80)
10 KB Swings (24/16)
10 Box Jumps (24/20)

Cashout
3 Rounds
ME Planks

BARBELL

A. Heavy clean and Jerk
B. Jerk from Racks/Blocks work up to heavy single
then drop weight and 4×3 with 2 sec pause in split
C. Pendlay rows 3×6
D. 4×10 weighted push ups / or feet elevated PU’s

BOOTCAMP

WOD 1

60sec-45 sec-30 sec-20sec-10 sec
Scullers
Push ups
Squats

10 sec rest between every movement

Score is total reps

WOD 2

4 RFT
250 m run
20 KB swings
20 mountain climbers (1,2,3..)
20 sec right plank
20 sec left plank

 

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