CrossFit – Fri, Dec 27
Push Jerk (Weight)
EMOM x 3 (AMRAP – Reps)
Min 1 ME Calorie Row/Bike/Ski
Min 2 ME Push-ups/HSPUs
Min 3 ME 1 Legged alt. V-ups
Min 4 ME KB Swings
Min 5 -Rest-
Large classes will share cardio equipment and start and finish on which ever movement they would prefer.
During minute of rest write cumulative reps of all movements on whiteboard. Wodify score is total reps.
Optional Accessory Work: (Weight)
Z Presses 100 reps
12-10-8-10-12
Light-heavy-light
Enter heaviest set
Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, then PR Attempt
Opt. 2 -Build- 5×3 Pyramid 70%x3, 75%x, 80%x3, then down
Opt. 3- Accessory
Sub push for split-jerk