Crossfit monolith

WOD

Wednesday Jan 10th, 2018

WARM UP & MOBILITY
10min Practice Push/Split Jerk (Empty Bar)
>Jerk Dip
>Jerk Recovery
>Jerk Drive
>Split/Push Jerk (Push Fase)

SWOD
(Time Cap 25min)

A) Push Jerk/ Split Jerk
3-3-3-3-3
(2-65%, 3-70%of 1RM of C&J)
[Rest 60-90seg btwn sets]

WOD
10min AMRAP:
10 Wall balls #20/14
10 Med.ball Side throws {RG} #20/14
10 Power Clean and Jerk (50% of 1RM C&J)
10 Med.ball Side throws {LF} #20/14