CrossFit WOD – Thu, May 25

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

()