22.01.19

19
Jan

22.01.19

IRIDIUM CrossFit – CrossFit

One set every 3:00.
Limited to heaviest push press.
80%+ of best push press on each set.
High complexity and load across multiple movements.

Warm-up

1 set

6 alternating DB cleans

5 DB shoulder-to-overheads / arm

6 alternating DB clean and jerks

8 sets

:20 work/:10 rest

Alternating DB clean and jerks

Wod Prep

Review Thruster, Push Press, Push Jerk, Split Jerk

3-4 SETS

1-2 thrusters

1-2 push presses

1-2 push jerks

1-2 split jerks

– Build in load to first working set.

Thruster, Push Press, Push Jerk, Split Jerk (1-1-1-1-1-1-1)

1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk. Don’t set the bar down.
7 sets:

1 thruster/push press/push jerk/split jerk

Cool Down

Accumulate:

30 reach, roll, and lift