CROSSFIT 190426

1. Warm Up + Mobility

  • 1 min Machine

Then EMOM 3:

  • Walkouts

  • Active Samson

  • Warrior Squats

Then for the remaining time:

  • Front Rack and Wrist Stretches

2. Skill 1

Split Jerk

E2MOM, 5 Sets of 3 Reps:

  • Sets #1+2 - 75%

  • Set #3 - 83%

  • Set #4 -90%

  • Set #5 - 95%

* All taken from the rack

3. Skill 2

Push Press

E2MOM, 4 Sets of 6 Reps:

  • Set #1 - 76%

  • Set #2 - 78%

  • Set #3 - 80%

  • Set #4 - 83%

* All taken from the rack

4. WOD

“Vader”

3RFT (20min cap):

  • 24/17-cal Row

  • 21 WB shots (9/6)

  • 18 DB Snatches, alt (1x22.5/15)

  • 15 Lateral Burpees over Dumbbell