CrossFit TW18 – CrossFit
Warm-up
20 Single Under
10 Deadlift
20 Single Under
10 Bent over Row
20 Single Under
10 Barbell Curl
10 DUs
10 Strict Press
10 Dus
10 Push Press
Push Jerk Progression:
The Dip
Catch
Push Press
Push Jerk
Strength
Push Jerk (Every 2 Min for 7 Rounds)
Sets 1-3…5 Reps
Sets 4-6…4 Reps
Set 7…3 Reps
Metcon
Metcon (3 Rounds for reps)
AMRAP x 3 MINUTES
10 Double Unders
5 DB Press 15/10 (Rx+22.5/15)
-Rest 1:00-
AMRAP x 5 MINUTES
20 Double Unders
10 DB Push Press
-Rest 1:00 –
AMRAP x 7 MINUTES
30 Double Unders
15 DB Push Jerk