Skill:
Split Jerk
Dip
Footwork
Behind the neck Push Jerk
Behind the neck Split Jerk
Front Rack Push Jerk
Front Rack Split Jerk
Oly:
Every 1:30 for 9:00
1 Split Jerk with 5s stop at the receiving position.
(50%,60%,70%,75%,80%,80-85%)
-then-
11:00 to Find
1 Heavy Split Jerk
Don’t fail more than 3 times on the same weight.
Competitors:
Back Squat:
1×5 @ 70%
1×3 @ 80%
1×1 @ 85-90%
*This will warm you up and prepare your CNS for metcon.
*Rest 2:00-3:00 between sets
For Time:
400m Run
21 Back Squat BW/0.75BW
400m Run
15 Back Squat BW/0.75BW
400m Run
9 Back Squat BW/0.75BW
*From the ground
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות