June 17, 2023
by Alex EtzenXS CrossFit – Barbell Club
Warm-up
3 Rounds NFT
200m Row -medium pace
10 Barbell Straight Leg DL
10 Barbell Thursters
Pause Front Squat + Front Squat (7 x (1+1) 3 second pause, build )
Split Press (2 x 4 – 40-50% of Jerk)
In Split Jerk stance, strict press
Split Jerk (5 x 4 @ 70-80%
*Ok to build or all at the same weight)
Accessory Work
Barbell BicepCurls x 50
Walking Lunges x 100