4/8/21

RFS CrossFit – CrossFit

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Metcon

A. PUSH JERK 3X5-6 REPS 2 SEC PAUSE IN CATCH

B. OVERHEAD HOLD IN SPLIT POSITION 3X20-30 SEC

(40-60% OF JERK MAX/ LIGHT TO MOD LOAD)

INTO 3 SETS

C1. 12-15 ghd hip extensions; 30 sec rest

C2. Lsit on parallettes /DB for 20-30 secs ; REST 30 SEC

C3. 30 SEC SUITCASE CARRY/ARM

REST 30 SEC

POST: ROMWOD

FEEL:

ALLOW YOURSELF TO SLOW DOWN AND PERFECT TECHNIQUE

Push Jerk (3×5-6)

overhead hold in the split position (3×20-30 sec)

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