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Thursday Oct 19

Warm Up-
Group Jerk Drills:
- Jerk Dips (3 Pause + 3 @ Speed)
- Push Press (3 P/3S)
- Push Jerk (3P/3S)
- Split Drop from toes (3 w/o bar + 3 w/ bar)
- Split Jerk (3 reps)


Pick 1

Strength-
3 min to warm up to starting weight:
10min EMOM:
1 Jerk (same style for all lifts) - Building to a HS

Endurance-
13min AYCE:
Jerks 135/95 (Rx2 115/75)
**Every time you break- Run 200m**


WOD-
For Time (18min cap)
3 Rounds-
75 Dubs/FR/150 Singles
50 Air Squats
15 Power Cleans 135/95 (-115/75)

+WOD:
3 Rounds
100 Dubs
50 Air Squats
15 Power Cleans 165/110


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