Red Planet

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Followed by…

500m Row

3 Rounds

5 Inch Worms

5 Strict Pull Ups

5 Push Ups

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Metcon (No Measure)

POSITIONING PRIMER – JERK BALANCE

3 Sets of 3 – Empty Barbell

3 Sets of 3 – Light Load (<50%)

C: Jerk (1RM)

SPLIT JERK (AT THE 0:00)

All taken from the rack. With a running clock…

On the 0:00 – 2 Pausing* Reps @ 60%

On the 1:30 – 2 Pausing* Reps @ 70%

On the 3:00 – 2 Reps @ 74%

On the 4:00 – 1 Rep @ 77%

On the 5:00 – 1 Rep @ 80%

Take 15:00 Minutes to build to a 1-Rep for the day.

D: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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