CrossFit WOD, March 12, 2019

Tuesday, March 12th

Weightlifting
Jerk Balance (5-5-5)
Focus on a vertical dip and drive.
Ok to add a little weight
Tall Jerk (4-4-4)
Push yourself DOWN under the bar.
Ok to add a little weight.
Split Jerk (3-3-3-3-3)
Mostly Split jerk SKILL today. Split jerk is a great way to drop under heavy load (and requires a bit less crazy mobility, than, say, a squat jerk or deep push jerk). Today is really about coordination–jump, drop, and land in your best receiving position.
Metcon (AMRAP – Reps)
10 minute AMRAP
5 Strict Pull-ups
5 Strict Handstand Pushups

Yes I know. SHSPU were just programmed on Friday. But I wanted to run though them again while their fresh in our minds.

If you redid 19.3 yesterday then sub the hspu for strict dips.

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