CrossFit – Thu, Nov 7
Push Jerk (Weight)
EMOM x 4 (AMRAP – Rounds and Reps)
Min 1 15/12 Calorie Row
Min 2 15 Step-overs/Box-overs
Min 3 16 alt. 1-legged v-ups
Min 4 16 KB Swings
Accessory Work (Weight)
Lateral Dumbbell Raises
5×10
Light to heavy
Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, then 3×1 @ 90% of 1RM
Opt. 2 -Texas Method- Bench Press. Log Bench Press as a seperate performance. 5×5 @ 80-90% of your 5 Rep Max from Monday. This is a range. First set at 80% increase up to 90% if you can complete the sets
Opt. 3- Accessory
Sub Push-Jerk for Split-Jerk