Thursday 10/5/17

September 30, 2017 joey0421


CrossFit Showdown, Showdown Downtown – CrossFit

Jerk (Spend 8 minutes working up to a heavy jerk (80-90%)

St Basil’s (Time)

5 Rounds

4 Jerks 155/105

8 Goblet Squats 70/55

12 Russian KBS 70/55

200m Run’

1 Min rest
The barbell must start from the floor. ‘Heavy’ Jerks should be about 60-75% of your 1 rep max for this workout. Push jerk and split jerk are both acceptable. Being able to transition straight from the goblet squat into the swings will save a bit of time. For the swings, the cycle time can be made faster by pulling the kettlebell down (this will raise the intensity as well). Push the pace on the sprint at the end. Don’t let yourself ‘cruise’ since there is forced rests.