Tuesday 7-12-16 WOD

Tuesday 7-12-16 WOD

CrossFit:

A.
20 Min Build

2 Front Squats + 1 Jerk (from the rack).

Points of performance for the jerk

Prior to starting your dip pressurize your torso and maintain tension throughout the dip
Elbows high so the bar stays connected through the dip (don't let the bar slide down)
Make sure you dip is controlled on the way down and fast on the way up!
Dip should only be one to two inches in depth
As you decend drive the knees out and keep your weight primairly through your heels
Make sure to hit full extension prior to aggressively punching under the bar.
Make sure you have a solid stance in your receiving position (don't tight rope that shit)

B.
21-15-9 @ 65/95#
OHS
Ring Dips

*For athletes who do not have the mobility for a "good" overhead squat perform front or back squats by cleaning from the ground.

Fitness:
5 Rounds of
5 Double Bell Seated Strict Press @41x1 go lighter than you normally would for 5 seated strict press
5 Single leg hip hinge/leg for added challenge us a kettlebell in one hand or one bell in each hand
10 Alternating KB lunges with rotation*

*Holding the KB by the horns drop into a front lunge and rotate in the direction of the forward leg. ie. If I step forward with my right leg then I will rotate to the right witht he bell, rotate back to neutral and drive back up through the heel to standing position.

B.
21-18-15-12-9-6-3
KBS @ 60/80#
Box Jumps 16/20#