Break It Up

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! 

Spots are filling up!

WOD for Friday 011813 – Click Here For Today’s Schedule
Jerk – 90%               
1-1-1-1-1      
–Rest–
For time:
75 KB Snatches (52/35)
50 Toes to Bar
*Can be broken into any combination of reps or sets

Post Jerk Loads and Workout Rounds to Comments
For the strength segment, after a thorough warmup perform 5 sets of  single rep Jerks at around 90% 1RM. These should be heavy, but you should not be missing attempts.  Rest a couple minutes, at least, between attempts.  This is not a 1RM day!

For the conditioning workout, break up the work in any way you choose.  The snatches are total using both arms…do as many as you like on either side.

ENDURANCE WORKOUT tonight at 6pm!

Coach Burgener Fixes the Split Jerk
[youtube]http://www.youtube.com/watch?v=iKUkZO_gpVU[/youtube]