Tuesday 1-19-16 WOD

Tuesday 1-19-16 WOD

CrossFit:
A.
15 Min Build

Jerk From the rack (front and back).

The goal for part A. is to work on a controlled vertical dip of about 2" and a fast vertical drive to create optimal bar path with focus on foot work in the split position. The second part is lowering the bar on your upper back and shoulders in a controlled manner and absorbing the bar to perform a jerk from behind the neck keeping form with the previous requirements above.

B.
10 Min AMRAP
10 Alternating Front Rack Lunges @ 85/115#
8 Deadlift @ 85/115#
6 Power Cleans (muscle cleans acceptable)
4 Lateral Bar Jump Burpees


Fitness:
A.
15 Min Circuit
8 Double Bell Swings (build to appropriate weight)
8 Double Bell Cleans w. Front Squat
4-6 Double Bell Push Press

Put the bells down between exercises and chose a weight that allows you to execute the exercise with precision and accuracy. This shouldn't cook you. You should take the rest you need to perform perfect repetitions.

B.
10 Min AMRAP
10 Push Ups
8 Pull Ups
6 KB Squat Jumps
4 DB Burpees