Crossfit D – Split Jerk

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Donal & Willie going over the finish line in the kildare marathon last weekend

Workout of the Day:
A. Split Jerk – build to a fast single off the blocks – not a 1RM

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5 rds for time:
3 x [1 Power Clean + 4 Push Press/Jerk] 20 COVP Chin Ups

Rest 4/5 minutes b/t rounds

(note – 1 PC, 4PP, 1PC, 4 PP, 1PC, 4 PP = 1 round, then 20 chin ups x 5 – add weight per round to BB and post)

Level 1 10 pull ups

level 2 10 ring rows

Thoughts on Plyometric Training
*post thoughts to comments

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