4 October 2016

Article: 11 Reasons You're Still Dieting

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Push Jerk - Technique Progression
1. Jump and land with hands at sides. Stick the landing.
2. Jump and land with hands at shoulders throughout the move. Stick the landing.
3. Jump with hands at shoulders and extend them overhead at the same time as the land.
4. With stick in hands, full Push Jerk.

Review Split Jerk as well ...

Mobility
High Glute / Hp S&F (ball)
Banded Super Rack
Calf & Achilles Stretch

Metcon
A then, ~5 mins REST, then B ...
Alternating EMOM-15 (5 Rounds):
1. 50' Handstand Walk
2. 10-20 Chest-to-Bar Pull-Ups
3. 10-50 Double-Unders

A: CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

B1: Metcon (5 Rounds for distance)
50' Handstand Walk

B2: Metcon (5 Rounds for reps)
10-20 Chest-to-Bar Pull-Ups

B3: Metcon (5 Rounds for reps)
10-50 Double-Unders