Workout of the Day
STRENGTH
Split Jerk
4×3, building
Notes
Today we’ll be taking the barbells from the racks for our split jerks. If you are looking for a reference for your split jerks, you can refer back to the previous cycle on either Week 7 (June 24) or Week 8 (July 1).
METCON
For Time:
400m Run
30 Russian KB Swings @ 24/16/25kg
40 Air Squats
50 Crossover Single Unders
40 Air Squats
30 Russian KB Swings
400m Run
Notes
Intent <12:00.
Run: Choose a distance you can complete in under 2:30.
KB: Choose a moderate weight you can complete 30 reps unbroken if desired.
Crossovers: After the first single under each cross is one rep. Scale to 100 single unders if needed.
CrossFit Group Class Programming Template (WK5/8)
Tom Squatting Heavy
How to count crossovers
Lets slow it down 🧐