Deep River Fit – CrossFit

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A: Warm-up (No Measure)

10 min OH + Ankle Mobility

5 min Split Jerk Review/Drills

B1: Split Jerk (5 sets )

5x 1.1 split jerk

(pause in dip, pause in receiving x 2sec per)
rest 30 sec

B2: Change of Direction

(2 skater Jumps + 1 broad Jump) x 4 attempts
rest 1:00

C: Metcon (Time)

W/ partner in you go:I go fashion

15 push press(75/55)

200ft shuttle

10 hang Clean and Jerk(75/55) 200ft Shuttle

x 10 rounds total for time
Ex: Partner 1 does 15 Push Press and 150ft shuttle then partner 2 does 15 push press and 150ft shuttle before moving to next movement.

*grab a weight you can likely go unbroken with.

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