Strength WOD
Take 15 minutes to find a new 1 RM Split Jerk
WOD
1,000 M Row
50 KB Swings
30 Push Jerks
Fitness: 115/75
RX: 155/105
RX+: 165/110
Coaching tip: today we will retest our 1RM split jerk. The coach will spend time to get the shoulders and legs thoroughly warmed up. Start somewhere around 50% of your 1RM for 4-5 repetitions, and then build in weight from there. Try to hit between 5-7 solid sets before attempting a new 1RM. For the Metcon, the push jerk weight should feel heavy, but something you can move efficiently while fatigued.
Some of the Friday night crew taking it all in!