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More Weightlifting Practice!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Split Jerk (3,3,3,3,3)

Intention =

get some

dedicated

practice time

on

improving

your split

jerk

technique

Single Arm Row (10,10,10,10,10)

Intention =

add some

volume to

your lats

Metcon

Metcon (Time)

5 RFT:

5 Pullups

5 Ring Dips

5 Double DB/ KB Thrusters (24/16)

400 meter run
Intention- complete WOD in under 20 minutes. As

soon as you complete your run, attack the short sets of the other 3 exercises, then pace yourself on the run to “recover”