WEDNESDAY, NOVEMBER 28TH 2018

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Ryan Barlow | November 27, 2018 | no comments |

A) WEIGHTLIFTING METCON (FOR COMPLETION)

20min. EMOM:
Odd: 8 Push Jerks @ 50% 1RM (moderate weight)
Even: 15 Wall Balls (20/14)

S1/MRx: no scale 🙂
S2/MS: 6 PJ; 15 Wall Balls (14/10)

I know I have been stressing footwork lately (jumping and landing positions), however for the Push Jerks today you will want a HYBRID (CrossFit/Barbell Cycling) stance. Think about placing your feet a little wider than your hips, but narrower than a squat position. 8 Reps is probably too many to reset in between every rep so think about cycling the movements today. As you catch the barbell descending from your first Jerk, explode back up directly into the second Rep and so on…

B) METCON (FOR REPS)

10min. AMRAP:
10/7 Cal Assault Bike/Row/Ski Erg/200M
10 Pull-Ups

S1/MRx: 10 Strict Ring Rows (Rings at hips, heels directly below rings)
S2/MS: 10 Jumping Pull-ups (Wrists one-two inches above the bar at full extention)
Rx+: 3 Ring/Bar Muscle-Ups (still counts as 10 Reps)

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