CrossFit TW18 – CrossFit
Warm-up
5min AMRAP…
8 Plate Ground to Overhead
8 Plate Press
8 Plate Overhead Lunge
4 lengths Shuttle Run
Split Jerk Review…
Set up – Split length & Width
Lead foot – Front foot
“Dip – Drive – Drop – Recover”
Specific Warm-up…
“In split jerk stance”
10 Tempo Strict Press (2111)
10 Push Press
10min Strength Warm Up…
Build weight for strength complex.
Strength
8min: Press Complex
5 Sets
2 Push Press + 1 Split Jerk
“Same weight across all
5 Sets”
Alternative:
2 Sumo Deadlifts + 1 SDHP
Conditioning
12min: Metcon (AMRAP – Rounds and Reps)
50 Double Unders
12 Burpees
Scaling:
“75 Single Unders”
“Slam Balls”