WOD

6
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we are building to a 1RM in the Split Jerk. If you have a
current number your goal is to beat that by 5#s so make sure you have a
tight plan in place.
– Metcon: Today’s ”metcon” is more of grip tester. This is done with an
empty barbell on purpose as your forearms will be the limiting factor. Even
still, challenge yourself to go for big sets while keeping your form on point.
You may be surprised how tough this one is.

Warm-up

Grab a barbell and a band and complete

3 rounds of BP Upper Body Complex #2

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Triceps Pushdowns

Then,

Begin your Split Jerk Review

Weightlifting

Split Jerk: 1RM. Rest 2:00

– Build to a 1RM (3-4 singles above 90%)

– Beginner: Work on Technique or perform Push Press for a heavy triple.

Split Jerk

Metcon

“Grip Blaster”

For time with an empty barbell:

75 Barbell Rows (45, 35)

50 Barbell Curls

50 Triceps Extensions

50 Barbell Rows

75 Hang Power Cleans

L2: (35, 15)

L1: (35, 15) (30 Reps per movement)

15:00 Cap

Grip Blaster (Time)

“Grip Blaster”

For time with an empty barbell:

75 Barbell Rows (45, 35)

50 Barbell Curls

50 Triceps Extensions

50 Barbell Rows

75 Hang Power Cleans

L2: (35, 15)

L1: (35, 15) (30 Reps per movement)

15:00 Cap

Hypertrophy

Half Kneeling high-low banded woodchop: 3 x 10 ea. Rest 60s.