Thursday, June 17th 2021

17. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

Amrap 5

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Specific

Jerk Drills

5 dip hold

5 Push press + pause in ext.

5 Jerk balance

5 Split jerk

https://youtu.be/2uSBT7csXgU

Weightlifting

A: Metcon (Weight)

5 sets

2 Jerk Dips @105%

4 Jerk Balance @40%

Rest 2mins
Score: No score

TC: 15mins

Scaling options

Beginner

5 sets

2 Jerk Dips @Heavy

4 Pause push press*

Rest 2mins

*Pause at the bottom of the dip- this will be a great place to recognize vertical deviations.

Intermediate

As written

Metcon

B: Metcon (Time)

5 rounds

30 Alternating DB snatch 1×50/35lbs

Rest 90sec
KG: 22.5/15

Score: Time

TC: 15mins

Scaling options

Beginner

5 rounds

20 Alternating DB snatch @light

Rest 90sec

Intermediate

5 rounds

30 Alternating DB snatch @35/25lbs

Rest 90sec

Extra Accessory

Metcon (No Measure)

4 rounds

20 sec/leg Bulgarian Split Squat hold @1 x 32/24kg KB

Rest 20 sec

40 sec Sled Push @1 plate, running

Rest 60 sec
Goal: Create tension before a dynamic movement

Isometric contraction will also help your tendon get stronger. In this type of cycle where we move a lot with speed, it’s really helpful and used as pre-hab.

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