Strength WOD:
1-1-1-1-1
Split Jerk
* 20 Min max
Conditioning WOD:
“Test 3“
Tabata Air Squat
Max reps of Muscle-Ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
* Sub max rep Ring dips or Jumping Muscle-ups.
Results
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Stephenie all smiles after a Push Jerk:
Split Jerk Sequence:
Congrats to those who had a PR on either the push or split today. Remember in either type of jerk focus on a straight dip, upright torso, flare the knees out and maintain a tight core (dip and drive). Think speed, speed, speed as you punch and drive under the bar. Be agressive, stomp and stick the landing with arms locked out and hands, shoulders and hips in line. Recover front foot back, then back foot forward.
“The Split Jerk: Start to Finish” By Chad Vaughn; CrossFit Journal