Announcements!
Signup for this year’s Left Coast Rumble! Grab a partner and get ready to sweat with this year’s theme “July Fry”
http://www.crossfit858.com/2019/05/left-coast-rumble-july-fry/
Sill a few more days in the burpee-thon contest.
Quick math. You, couple of people after class, each spend 5 mins. That’s 72 burpees. Recruit an army. Let’s make Diana do all the burpees – Jared
Programming Notes:
Split Jerk progression starts today. To compliment it, we are using Jerks (split or power) in the workout. There’s also a small twist with changing the load of the workout, mid workout.
| SWOD: Strength: 6 mins to review Split Jerk Technique then 3-3-3-3-3 (increasing) Split Jerks w/2 sec hold in split WOD: 3 RFT 8 Power Clean and Jerks (135/95) 6 Box Jumps w/step down (24/20) 4 Power Clean and Jerks (185/125) 6 Box Jumps w/step down L2: (115, 75)(135, 95) (20″) L1: Stay at one weight at athelete/coach discretion, step ups ok Accessory: Lateral Raises 3×12-15 *Light weight high rep Recommended Stretching: Supine Twist Dragon Pose Half Split |