Jerk Work
1/13/15
Announcements:
1) Yoga: Thursday @ 630pm
         Friday @530am
         Saturday @ 10am
2) Sign Up for Tuff Stuff, a CrossFit Competition hosted right here in our own back yard!
   Teams go on Saturday (2 guys, 1 girl), Individuals go on Sunday
   Rx’d, Scaled and Master’s Division
   Feb. 7th and 8th
   http://www.tuffstuffevents.com/#!kansas-feb-7-8-2015/cndp
3) $1 bet: I bet you a dollar you can’t get 20 rope climbs done in under 4 minutes.
   Ready to prove me wrong?
4) Interested in taking your training to the next level?
   Take an extra 10 minutes on Tuesday and Friday to work on Muscle ups after or before class.
   Challenge issued.
Main Class
A. Warm-Up
   Stretch and Mobilize! – Mobilize the shoulders before class
                         stretch the hamstrings, glutes and quads from yesterday x 8 min in class
   Prep the Movements – Grab a barbell!
    5 Rounds
    5 Upright Row
    5 Behind the Neck Push Press
    5 Bentover Row
    5 Box Jumps
    30 Jump Rope Singles
   Skill Prep
    Jerk Footwork x 3 min without bar
    BtN Split Jerk – 3 x 3, light weight
    Eye Level Split Jerk – 3 x 3, light weight
B. Strength
   Jerk – 2@80%
         2@85%
         2@80%
         2@75%
    Strict Press – 3 x 3 AHAP
    DB Strict Press - 2 x 6Â
    Single-Arm DB Strict Press – 2 x 10
C. WOD:
   3 Rounds for Time
   50 Air Squats
   40 Ring Rows
   30 AbMat Sit Ups
   20 Ring Dips/Ring Push Ups
D. Post-WOD
   Practice Toes to Bar
     or
   Practice Muscle Ups
Beginners Class’s class will follow the main class material, but not at percentages.