S/S/S:

Push Jerk

5X3

 

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time through on push jerk.  Lower reps per set, so goal is heavier weights than 3X5 week.

WOD:

18 Min EMOM:

Min 1 – 8 In-Place Front Rack Lunges (115/80)

Min 2 – 10 Barbell Bent Over Rows (115/80)

Min 3 – 2 (one ea side) Turkish Get Ups (53/35)

 

Video courtesy of Catalyst Athletics.  Quick demo of Barbell Bent Over Row

 

Video courtesy of CrossFit HQ.  Quick Demo on Turkish Get Ups

 

Any time left over per minute after you finish the required work is rest.

 

Scaling Options:

Bar weight -> as needed (one bar per athlete)

 

KB weight -> as needed

 

Cool Down:

Banded OH stretch – 2 min per side

 

Roll out T-spine