CrossFit Salem South – CrossFit

View Public Whiteboard

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