09272019

26
Sep

09272019

Cycle 3, Retest Week, Day 4
Compare to https://www.furorcrossfit.com/08162019-2/

Warm-up:
Split Jerk Skill Work
3 x 5 Jerk from a lunge with an empty BB
then,
4 x 3 Pause (2 sec) Split Jerks, increasing weight slightly each set
Pause for 2 sec at initial dip and pause for 2 sec at receiving lunge position

Strength:
Split Jerk
Find 1 RM

Met-Con:
Fit
3 RFT
90 Single Unders
30 DB Snatch (choose weight)

Fit+
3 RFT
180 Single Unders
30 DB Snatch (choose weight)

Rx
3 RFT
90 Double Unders
30 DB Snatch (50/35s)

Extra
2 RFT
400m Run
– 90 sec Rest –
500m Row
– 90 sec Rest –