Saturday April 22nd - Festivus Games (Beginner/Intermediate CrossFit athlete competition.)
Saturday April 29th - 2017 Bossier City CrossFit Weightlifting Classic (USAW and AAU Dual sanctioned event for Olympic Weightlifting)
Saturday May 6th - ARKLATEX MAYHEM 2017 (Local CrossFit Competition)
Monday May 29th - MURPH (Run, Pull Up, Push Up, Squat, Run)
20mins to find
5RM Push/Power Jerk
*Do not split.
10 KB or Dumbell Thrusters 50/35
8 Body Weight Box Step Ups
6 Wall Walks
*Scale weight as needed.
*Scale wall walks with feet on box or 12 plank shoulder taps.
Be sure to properly mobilize as I am sure we will be sore from yesterday's endurance piece. We are pushing overhead movements that require leg drive. The jerk can be considered the hardest Olympic weightlifting movement to actually develop. As it requires an explosive movement that requires less travel distance and can have a smaller stable platform than the snatch or clean to receive a larger weight overhead.
The metcon for today will be deceptive on the amount of work that will be put in. Maintain your breathing as these thrusters will challenge you. When doing wall walks ensure you have a stable and strong core, if you are unable to walk up and down the wall - scale the movement.
The most important part to review starts at 1:18.