CrossFit WOD, November 5, 2019

Tuesday 5th November 2019

Warm-up
Warm-up
3 rounds

10 KB deadlifts
10 KB swings
10 press ups
then
10 paused lunges with a stretch.

3 min pulling EMOM, shoulder activation between sets.

Then footwork drills for split jerks.

Split jerk work to start. The jerk proved to be a big sticking point for a lot of people on fridays open wod so this is a chance to work technique. Those of you who have a good split jerk, build to a heavy single.

A little change up of benchmark wod DT to finish. Look for quality and efficient barbell cycling.

Weightlifting
Split Jerk (Building to a heavy single.)
Having done 20.4 on friday and seeing people struggle getting under a heavy bar, this is a chance to work technique.

ONLY increase weight if you are dropping under the bar and locking your arms straight away.

Work on SPEED under the bar, if your split get smaller the heavier you go then STOP.

Confidence plays a big part in getting under the bar so keep working on getting under.

Those of you who are confident and have a good split jerk then this is your time to build to a heavy 1 rep.

Metcon
Chipper DT (Time)
60 Deadlifts 70/47.5kg
45 Hang power cleans
30 STOH

12 min cap

A little chage up from normal DT with is 5 rounds of 12 deads, 9 hang power cleans and 6 STOH.
Work through all the dealifts before moving onto the hang power cleans and finishing with the STOH.