Daily WOD

J.T.

New Ulm CrossFit – WOD

Warm-up

4-Min

20 singles

5 Barbell Strict Press

5 Inchworms

6 Plyo Lunges

Mobility

Chest T-Stretch

Lat Roll

Weightlifting

EMOM x 4

2 pausing Split Jerks

2-min rest

On the 0:90s X 6

3 Split Jerks

*Pausing Jerks should be 2 second pause in the bottom of the jump and 2 sec pause in the catch/ split. Focus on maintaining a vertical torso on the dip, Jumping out of the heels on the launch, and wide landing on the split. Start about 40%, your can built of the 4 sets as desired, this is a technical primer

*Split Jerks we are looking to build to a heavy 3 Rep with Perfect form. Try to focus on a strong Jump and drive under the bar with a deep, balanced split. Try with a 1-2 sec pause under the bar before standing up.

Jerk from rack

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Cool Down

Pec Smash

Eccentic Tricep Band Pull Down