Fighting for Greatness: A CrossFit Story
By Johnny Medina III
Skill: Dips
WOD:
Skill: split jerk– 3x each: shoulder press, push press, stepping into landing position, jumping to landing position, split jerk.
Skill: split jerk– 3x each: shoulder press, push press, stepping into landing position, jumping to landing position, split jerk.
P1. Max Effort Split Jerk. warm up in sets of 2 until 2 repetitions get heavy (40,50,60,70%) and switch to a single rep working up to 4-5 single repetitions of between 80-100+% of your max. (12-15 min.)
P2. 21-15-9: KB swing (Heavy- use 1 weight up from what you usually use), pushup w/release (8 min cap)
P2. 21-15-9: KB swing (Heavy- use 1 weight up from what you usually use), pushup w/release (8 min cap)
