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CrossFit TW18 Staines 19/11/18

CrossFit TW18 – CrossFit

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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”

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