Strength/Accessory

 

Every 90 seconds for 12 minutes:

 

1 Split Jerk, building to a heavy for the day

 

—then—

 

Every 90 seconds for 9 minutes, alternating:

 

10 Push Press @ 50% of 1RM Jerk

8 Crossover Pulldown, 2 sec pause at full contraction

 

WOD

 

10-30-10

Pullups 

Wallball @20/14

Burpee over the ball

 

L3: C2 Bar Pullups

 

Comp HW

 

Unbroken, not for time:

50 GHD Situps

50 OH Squats with empty bar

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