Announcements
Memorial Day “Murph”
Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.
Tickets and info:
https://www.eventbrite.com/e/crossfit9-memorial-day-murph-2023-tickets-629301486687?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb
CrossFit9 – CrossFit WOD
Technique
Technique Thursday (Weight)
Split Jerk
Practice
Dip Drills:
Dip holds
Dip Drive holds
Foot position drills
Split presses
Split push press/push jerk
Receiving drills
Jerk Balance
Tall Jerks
Working sets
6 x 4 @ 30-40%
TC: 20 minutes
Score: Checkmark
Metcon
Metcon (AMRAP – Reps)
Tabata
Air Squat
Deadlift
Burpees
Cal Row
L1: Incline Push-Ups
Extra Accessory
Core (Checkmark)
5 sets
2 Dragon Flag @Slow eccentric