wednesday 07132022
- crossfitquispamsis
- Jul 12, 2022
- 1 min read
WARMUP
STRENGTH
A.EMOM x6min
1 Jerk Balance - Forehead/Chin/Chest
*1 rep @ forehead + chin + chest = 1 complex, Light load working foot work/lockout.
B. EMOM x6 min
1 Split Jerk (2 sec Pause in Dip) @ 80-87%
*1 sec pause in split Start at 80% & build based on quality.
E2MOM x6 min
PUSH PRESS
3x5reps at heavy load across touch n go.
WOD
AMRAP 5 x3 sets
-12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @ 155/105 lbs
-50 Double-Unders
-ROW 21/16 calories
REST 2 min
*Pick up where you left off on each set
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