CF Class WOD: Strength: Split Jerk
4×2 1st set at 80% of max, 2nd set at 85% of max, 3rd set at 90% of max and 4th set at 95% of max
Met-con: “Rocky” As many rounds as possible of: 100 Jump Rope (Singles)s or 30 Double Unders 200 m Sprint 25 Sit-up (abmat)s
Coaching Point: Check out page 22 of our Exercise Manual for detailed instruction on form and technique for the Split Jerk.
KB Class WOD: Strength: Deadlift
Barbell Deadlift: 3×5 (75%-85% of max)
Coaching Point: Check out page 23 of our Exercise Manual for detailed instruction on form and technique for the Deadlift.
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