CrossFit Black Storm – CrossFit Performance
“Only those who dare to fail greatly can ever achieve greatly.” – Robert F. Kennedy
A1): Metcon (No Measure)
Take 10 minutes to practice Split Jerk Footwork and Split Jerk Technique Drills. (jerk balance, tall jerks, etc.)
tall jerk video https://www.youtube.com/watch?v=48h5_Br5q_w
Jerk Balance video
Followed immediately by…
A2): Split Jerk (One rep, every two minutes, for 10 minutes -5 sets)
Build to today’s heavy single.
*From front rack.
B): Metcon (AMRAP – Reps)
Three sets for max reps of:
60 seconds of Ground to Overhead (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest
Scored as total reps of both movements and all rounds.
*RX = jump up on box, steps downs okay and encouraged.