Wednesday

CrossFit 190 – WOD

Strength

Push Jerk (5×2, 5×1)

5 Sets of 2:

Pausing Push Jerk

*1s Pause in Dip, and Catch

… Followed by:

5 Sets of 1:

Push Jerk

First five sets, working on position and hip explosion

Last five sets work for 1RM

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double-Unders

20 Dumbbell Hang CJ (50/35)

40 Double-Unders

20/15 Calorie Row

*single arm DB CJ
One heat starts on the strength while the other does the Wod. Then switch

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