3/20/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The Split Jerk hasn’t shown up in a lot of our WODs lately, and we want you to have dedicated time today to focus on developing it. If you feel comfortable with the basics of the Split Jerk, feel free to go for heavy singles today. If you are new to the movement, or just want to work on form and technique, treat today as a 6×3, keeping the weight moderate, and not heavy. Expect lots of coach feedback today! Also, the accessory work is not optional today – make sure you give it your full attention.

Split Jerk (3 – 2 – 2 – 1 – 1 – 1 *or* 6×3)

*Perform a set every 3:00

*Leaderboard heaviest single.

Metcon (No Measure)

2. Accessory Work

3 Rounds, NOT for time:

30 Flutter kicks (floor)

100ft/100ft. Waiters walk and front rack combo carry