CrossFit 201 – CrossFit

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Warm-up

Split Jerk (5 x 3)

Jerk Specific Warm-up:

Split Press → 5×3 → Building

STRENGTH

Jerk Complex (5 x (2+1))

10 minutes:

Push Jerk + Split Jerk:

5 x (2+1) @ 75% (of Push Jerk)

(Hold split for 3 seconds)

*2 Push Jerks + 1 Split Jerk

Metcon

Metcon (Time)

Time Cap: 12 minutes

10 rounds of:

10 Dual KB/DB Front Rack Reverse Lunge Steps

50/35 RX+/ 35/20 RX

10-9-8-…..-2-1 Strict HSPU

*10 lunges, 10 hspu

*10 lunges, 9 hspu

*10 lunges, 8 hspu… etc