CrossFit

STRENGTH

Split Jerk: 1RM. Rest 2:00
– Build to a 1RM (3-4 singles above 90%)
– Beginner: Work on Technique or perform Push Press for a heavy triple.

METCON

”Grip Blaster”
For time with an empty barbell:
75 Barbell Rows (45, 35)
50 Barbell Curls
50 Triceps Extensions
50 Barbell Rows
75 Hang Power Cleans

15:00 Cap

**WHITEBOARD BRIEF**

– Strength: Today we are building to a 1RM in the Split Jerk. If you have a current number your goal is to beat that by 5#s so make sure you have a tight plan in place.
– Metcon: Today’s ”metcon” is more of grip tester. This is done with an empty barbell on purpose as your forearms will be the limiting factor. Even still, challenge yourself to go for big sets while keeping your form on point. You may be surprised how tough this one is.

Spark

METCON
**Last Tested 1/16/19**
100 AbMat Sit Up
75 Single Arm Snatch
50 Cal Row
25 Box Over
50 DB Single Arm Clean and Jerk
75 Walking Lunge
100 Double Under

**30 min CAP**

Masters

STRENGTH
Mini Band Lateral Walk x 20 each way
Heavy DB Thruster x 8
DB Bent Over Reverse Flys x 12

METCON
3 RFT
400 m Run
20 DB Clean and Jerk