CrossFit TW18 – CrossFit
Warm-up
Partner 1 starts on the rower and partner 2 starts with Light KB, then they switch each minute.
10 Minute Alternating EMOM…
Odd: Row…(:45)
50%
60%
70%
80%
90%
Even…
5/5 KB Hang Clean/Press
10/10 Half Kneeling Press
10/10 Front Rack Lunge
20s/20s OH Walk
10/10 OH Lunges
-5 empty hand push jerk, focusing on footwork
-5 strict press, focusing on tight core and pressing head forward upon lock out
-5 push press, focus on explosive leg drive and fully standing before pressing
-5 push jerk, focus on footwork and “snapping” arms overhead
Weightlifting
Split Jerk (3-3-3-3-3)
*Bar is taken from the Ground. Building
each set. Start light to moderate and end
above workout weight.
Metcon
Metcon (Time)
3-6-9-12-9-6-3
Push Jerk 50/35 (Rx+70/55)
*15 Cal Row/200m Run After Every Set