CrossFit MontCo – CrossFit
Coaches Corner
Let’s start off with the easiest – but one of the most important – mistakes people make: the dip. Mistakes you see on the dip include athletes not staying on their heels when they dip or they collapse in the midline, causing the athlete to drive the bar out front.
Warm Up
Split Jerk Warm Up (No Measure)
2 Rounds
1-3 mins of rowing
10 PVC Dislocates/ Pass Thrus
10 PVC Overhead Squat
10 Spidermans
10 PVC Split Jerk
Split Jerk Intro – https://www.youtube.com/watch?v=2av_qXinO78
Weightlifting
Split Jerk (EMOTM for 10 min 3 jerks @ 80%)
Metcon
Nova Nation (Time)
Wod-
10 rds -16 min Cap
100 m run
2 wall walks
3 power cleans 135/95
4 front squats (may combine 3rd clean to squat clean)
After Party
500m Row (Time)
Max Effort 500m Row