Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Split Jerk (2,2,2,2,2)
Intention = get some dedicated practice time on improving your split jerk technique. Each set should be heavier than they were 2 weeks ago
Single Arm Row (8,8,8,8,8)
Intention = add some volume to your lats. Each set should be heavier than it was 2 weeks ago.
Metcon (AMRAP – Rounds and Reps)
AMRAP – 15
Ascending Ladder for 15 minutes
1, 2, 3….
Double DB/ KB Thrusters (24/16)
100 meter run after each round ( but it always stays 100 meter each round)
Intention = keep a slow pace throughout and gradually climb up in reps every round until 15 minutes is up. At the end of each round, run 1 lap around the track. You will always run 1 lap around the track at the end of each round, so that part does not “ascend”