Warm-up:
Coaches Choice.
Metcon:
RX
30 Minute AMRAP:
1000m Row - (switch every 250m)
42 KB Swings (53/35)
30 Box Jump Overs
18 Pull-Ups
*Break up anyway you want but try to keep reps even.
Scaling = lighter KB and Assisted Pull-ups or Ring Rows
OPEN GYM WOD
2019 OCF Cycle 2 –Test Week Day 5 -
Warm-up
AMRAP 5 Minutes
Run 400m
25 Box Jumps 20/16″
Max Wallballs
Stretch: Ankles/Calves
Strength
Find 1RM Jerk from Blocks or Rack
Focus on footwork and bending that back knee while building to your 1RM. Keep that pattern the same no matter the weight.
Then
“For Time”
20 Power Clean + Split Jerk at 80% of Jerk Max
During the Power Clean and Split Jerks, catch the Clean and then set up for the Jerk. Don’t rush into it from the catch position.
Met-Con
AMRAP 5 Minutes
25 Double Unders
10 Shoulder to Overhead 95/65lbs