Skill

Split Jerk

1-1-1-1-1-1-1

Work up to a strong effort Split Jerk.  New lifters should work on perfecting the technique prior to increasing the load.   Start light and go up in small increments. Work on keeping the bar on your torso with your elbows up as you dip. Concentrate on controlling the dip and then exploding upward as you drive the bar off of your shoulders.  As you catch the bar you should be dropping into a low lunge with your arms locked out. If you are pressing the bar over head then you haven’t dropped low enough!

WOD

CrossFit Open 12.5

AMRAP in 7 Minutes

3-6-9-12-15-18 …

Thrusters 100/65lbs
CTB Pull-Ups

Off Ramp WOD

AMRAP in 7 Minutes

3-6-9-12-15-18 …

Thrusters
Pull-Ups