11/14/2016

13
Nov

11/14/2016

For strength today, we’ll be testing our one rep max split jerks.  Use the beginning of the strength portion to dial in your footwork and work on speed under the bar.  The split jerk should be much more about driving under the bar quickly than pushing the bar overhead.  Try your best to avoid pressing out.  If you max out within the first 10-12 minutes, drop the weight down and complete the back off sets as prescribed.   Today’s met-con is from the 2012 CrossFit Games Open and is as much a mental test as it is a physical one.  Work hard, you’ll get out of it what you put into it.

*Note – no targets for burpees today, just make them legit.

Strength

1 RM Split Jerk

Back off sets 3×2 @ 80% 1RM

Conditioning

CrossFit Games Open 12.1

AMRAP in 7 minutes of

Burpees