Big thanks to all who came out for Memorial Day Murph. You guys are what make this community great!
now, on to today’s work…
S/S/S:
Jerk Dip Squat + Power Jerk 3×3+3 @ 80% of Jerk 1RM
Post weight used to Comment/LogWOD
Video courtesy of Shelton Stevens. The Jerk Dip Squat is essentially the Jerk Dip/Drive without punching the weight up. So, per round, do 3 of those, then 3 power (push) jerks.
WOD:
20Min AMRAP:
5 Curtis Ps (115/70)(135/95 for Firebreathers)
50 Double Unders
Post rounds completed to Comments/LogWOD
Video courtesy of Seal Fit. As a reminder, a Curtis P is 1 power clean, 1 lunge left foot, 1 lunge right foot, 1 push press. Keep the torso upright through the movements.
Cash Out:
-Glute Ham Raise 4×15
-Couch stretch x3 min per leg
Firebreather Piece (Done on your own time outside of class):
Push Press 5×3 @ 80% of C&J 1RM
five minutes later…
100 Push-ups for Time
CrossFit Team Offutt Tactical Fitness 