A. Jerk Technique (from racks)
15 minutes:
1 Dip + 1 Jerk
*Build in load, then drop back and work quality movement at approx. 75% of max.
B. 20 minutes:
Run 360m (Slow) *
Run 360m (Fast)*
*Aim to maintain consistency through fast pace runs (5 second spread)
* Use slow run as recovery but do not walk.
Goal: Fast athletes (5 Rounds – 3600m)
Intermediate (4 Rounds – 2880m)
Beginner (3 Rounds – 2160m)
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EMOM x 30 minutes:Min 1: Row 200/180m, Echo 500/450mMin 2: Max shuttle runs x 10mMin 3: RestMin 4: Double-unders x 50Min 5: Max BurpeesMin 6: Rest*Advanced athletes scale up to drag rope double unders (30-50 reps)*Alternate between Row/Echo Bike. Compare to last time here Photo: Coastal CrossFit poster boy – Phil. Thank you @GrantWilliamsPhoto
