Jerk
5×3 @ working weight
9-6-3
Handstand Push Ups
Burpees
Chest to Bar Pull Ups
Burpees (not a typo, yes burpees again)
Coaches Notes
Working weight means that you will use the same weight for all sets. You can use either a Power or Split position today. Warm up to a weight that is challenging for three reps, and use it for all five sets. Focus on staying back on the heels during the dip and drive. This is the easiest way to keep the bar traveling straight up rather than out and away. Make sure you are also look straight forward or slightly above neutral. This will reinforce an upright torso and a vertical bar path.
Look us up
Howdy all! We have a few teams competing in the Europa Crossfit competition this Saturday the 18th. My team, Team Down & Dirty, has lost a member after he rolled his ankle while wrestling a bear. So now we need a replacement! If you are a guy who would like to have some fun and do a few workouts, then please let me know ASAP! FYI, we’ll be competing in the intermediate division. Also, the registration is all paid up, so you get to compete for FREE!
Drip and drive? Is that a new Duncan Donuts method?
Good catch Paul.
I read that and chuckled too!
*dunkin…..
I’ll do it! Just don’t expect me to make much of a contribution if DUs are involved.
We have a winner! Welcome to Team Down and Dirty, Ryan! No DU’s required.
Victory
155# jerk
4:07 rx
5:11. Sucked some hard air.