Friday 12.11.15 WOD NOTES

Saturday 12.12.15 – Holiday Amazing Race
CrossFit Main Line – Closed
CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms

Max Effort Upper

Mobility: 5min

5min Coaches choice, think pressing mechanics for bench press.

Dynamic Warm Up: 5min

Strength: 12min

Bench Press (5RM)
Athletes should quickly build to a 5RM after warming up. Coach Athletes that if they complete 2-3 reps and believe their can complete 5, to stop at 2-3 rep, re-rack, add weight and continue. It will help in lowering the volumes.
Review proper bench press mechanics. Continue to push this and Coach Athletes through it.


Happy 45th Birthday Dr. Stu!
“The Hebrew Hammer”
4 Rounds
5 Split Jerks (135,95,95,65)
5 C2B, PU
–Rest 4min–
4 Rounds
5 Split Jerks
5 C2B, PU
–Rest 2min–
4 Rounds
5 Split Jerks
5 C2B, PU
**Rx+: 135, 95
**Rx: 95,65 + pull ups
**Score total time, including rest
**25min time cap
The split jerk is required every rep, a power jerk or push press is not Rx or Rx+. Spend time reviewing the common faults of the split jerk. If not Rx or Rx+ Athletes should be able to complete all 5 reps of the split jerk unbroken for every round. They should also move quickly from the pull up rig to the barbell and vis versa. They should not take long breaks to recover so that 5 reps can be completed unbroken. If you see Athletes completing sub par split jerks or breaking up the 5 reps into multiple set lower their weight. Note that Rx+ is C2B and Rx is Pull Ups

$ Out

1 x Max Reps 12 Ounce Curls
8×8 DB Bicep Curls