S/S/S:

Jerk (from blocks)

3×5

Increase weight per set

Today we are doing 2 less sets than when we did in the 5×5 week, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.

Video courtesy of CrossFit Regina.  In case anyone was confused on stringing multiple reps on the jerk from the block.  You can do it one of two ways.  Either catch each jerk back to the shoulder and go into the next rep, or (as filmed here), drop the weight to the blocks, reposition yourself and go again.  If you choose the latter, get reset as quickly as possible.

WOD:

13min AMRAP:

10 Burpees

10 Dumbbell Push Press*

10 Dumbbell Stationary Lunge

Dumbbell Farmer carry 100’

*Find a weight for the Dumbbell that is challenging for the Push Press.  Use these dumbbells for the lunges and farmers walk as well.  For the farmer walk, cover 25’, turn around, farmer walk back to where you started, turn around again, walk back to the 25’ mark, turn around and return to the start point. 100’ done.

pic courtesy of Reebok CrossFit One

In the lunges, keep your torso upright.  The back knee should just kiss the ground before you come back up.