November 2017

Strength WOD

Split Jerk 2/2/2/2/2

(Build up in load)

WOD

100 Double Unders
20 Push Jerks
50 Pull ups
20 Push Jerks
100 Double Unders

Fitness: 115/75

Performance: 155/105

Open: 165/110 (Chest to Bar)

 

**Focus on getting under the bar for the split jerks today.  For the Met con choose a challenging load.  Something where you can hit 7-10 on that first set, but not go unbroken.  Choose a good progression for the pull ups.  Proper progressions lead to better movement.  Bad form and trying to skip a step lead to injury and poor movement.

 

GYM NEWS: CFHE This Friday there will be no 5:30 or 6:30 pm class.  We are having our first community event- “Grace + 1”  It starts at 5:30 pm on Friday.  We will take 20 minutes to find a 1 RM Clean and Jerk then hit Grace. After we are done we will grab drinks and dinner. (Local spot TBD).  Spread the WORD.

 

 

Alex being Incredible…