A. Split Jerk
EMOM 12 ; 1 Rep; Building to a Heavy for the day.
M:
For time
21 Cal Row
6 Wall Walks
18 Cal Row
5 Wall Walks
15 Cal Row
4 Wall Walks
12 Cal Row
3 Wall Walks
9 Cal Row
2 Wall Walks
6 Cal Row
1 Wall Walk
Program Notes:
We start the day off with a Split Jerk EMOM to a heavy. A lot of times when we strengthen our pressing ability as we have done with the bench press over the last block it results in gainz on other dynamic pressing moves. Let’s put that to the test here.
I personally find the emom to be one of my favorite ways to max out the jerk and have a hit a couple PR’s this way. EMOMs do not allow for overthinking and have natural cadence and build.
All of this being said, be smart and lift by feel. Weight is also secondary to technique and safety.
Our Metcon today will also test our upper body strength and stability.
Metcon intention/notes :
This Metcon was inspired by a CrossFit.com WOD that coach Mike passed along to me. We are using a Cal Row instead of chest to bars. The intention here is a Fast descending workout. The descending reps should allow you to hit this aggressively while the
wall walks may present a bottle neck for some. Row fast and grind through those Wall Walks!
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+ : HSW 50,50,50,25,25,25 feet (only choose this option if you are very proficient with hand stand walks)
Intermediate: Same as RX
Scaled: LROM WALL WALKS
Beginner: Inchworms and cut cals by 3 each set