WOD 0180 SPLIT JERK

May 31st, 2013

Comments: 3
Category: CROSSFIT WOD

WOD 0180 SPLIT JERK

WARM UP:
1000 M ROW
15 GHD SIT UPS

SKILLS:
SPLIT JERK

STRENGTH:
SPLIT JERK 1 RM 15 MINUTES

BENCH PRESS 5X5 @ 80% 1 RM

WOD:
12 MINUTE AMRAP
20 PUSH UPS
10 RING DIPS
40 FT HANDSTAND WALK

COOL DOWN:
800 M RUN
15 GHD SIT UPS

DISCUSSION 3 Comments

  1. Jason Reddingius June 1, 2013 at 1:43 pm

    Split Jerk: 245# x 1 PR
    Bench 225#
    WOD: 2 complete rounds plus 20 PUs and 2 Ring Dips. I need lots of work on my handstand walks.

  2. MICHAEL GARCIA June 3, 2013 at 4:36 pm

    SJ: 205# PR
    BENCH: 185#
    WOD: 2 FULL ROUNDS PLUS 20 PUSHUPS AND 10 RING DIPS. HANDSTAND WALKS ARE TOUGH.

  3. Rick McCorkell June 7, 2013 at 6:08 am

    sj: 175
    bench : 160#
    wod: 3 rounds complete plus 20 push ups

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