WOD: October 22nd, 2018

Split Jerk 6×2

Build to heavy double:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps

WOD

Fitness
“Tiger Blood”
3 Rounds:
10 Clean and Jerks (45/35)
200 Meter Run

Scaled
“Tiger Blood”
3 Rounds:
10 Clean and Jerks (95/65)
400 Meter Run

RX
“Tiger Blood”
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Super Front Rack Stretch 3 mins
Wrist Stretch 2 mins
Inchworm w/ 3 pushups x5
Push Ups x10
Sit Ups x10
Supermans x10

Barbell Warm-Up
Split Jerk Progression

WOD Prep (Movement Standards)
Clean & Jerk

ANNOUNCEMENTS

Push Press Switch from Mindbody
Please update your new Push Press account as soon as possible. All members should have received an email asking you to finish setting up your account. Push Press will be the new way you pay for your membership and how you check in to Classes. Thanks!

Day 8!!!
Healthy Life Style Challenge
October 15 – November 18th
#800g Challenge
*Consume 800 grams of Vegetables and fruit per day and workout at Crossfit StPete on a daily basis. CHALLENGE STARTS MONDAY!

Next Bring A Buddy Day
Friday, November 9th

Midline/Accessory/ROMWOD

1.
Midline
1 Set:
Max Effort L-Sit Hold

Followed By…

3 Sets, Not for Time:
15 Second L-Sit
21 GHD SIt-Up
27 Banded Good Mornings

2.
Accessories, for time
5 rounds:
12 Romanian deadlifts 50% (1RM deadlifts)
12 Strict Ring Dips

3
ROMWOD