CrossFit Salem South – CrossFit
1a: Push Press (1RM, build to heavy across 20 reps)
Choose 1 (split Jerk, push jerk, push press)
pick the one you have no data in wodify for or based on experience: Push Press > Push Jerk > Split Jerk. Warm up all three. 20:00
1b: Push Jerk (1RM, build to heavy across 20 reps)
1c: Split Jerk (1RM, build to heavy across 20 reps)
2: Metcon (AMRAP – Reps)
AMRAP 12:00
Run 50m
10 Ring Dips
Run 50m
10 Renegade rows (35/25#)
Run 50m
10 Burpees
count reps, runs = 0
Basics: jumping bar dips
Int: bar dips
Adv: as written
Plus: sub 3 ring muscle ups for dips
Renegade rows: https://youtu.be/YHN0SGa-68Q