• Teaching Notes
This exercise is a basic transfer quick, raise heavy type crossfit exercise. We can be ideally hitting the run at a clip of round 5-10k tempo after which into singles on the barbell. The purpose in the present day can be to prime the legs for the run and prime the barbell for fast singles. We’re selecting a load that ought to enable athletes to deal with singles no less than each 10 seconds which might be 6 reps in a minute. If the run is finished beneath 2:00 minutes, then the purpose is to get 6+ reps and full the exercise in 5 rounds or much less. Spend the time on the overall warm-up and exercise primer to dial issues in and have athletes really feel good with their mechanics and technique for the exercise.
metcon: “Power and Honor”
For time: In 3 minutes do:
Run, 400 m
Max reps in remaining time Clear & Jerks, 185/125 lbs
Relaxation 1 min …
Repeat till you attain 30 Clear & Jerk reps
Objective: 14:00-19:00
Time Cap: 6 Units / 23:00 minutes
equipment:
3 rounds for high quality of:
8 L/8 R Single Arm Z Press, choose load
10 Reverse Nordic Curls
Weighted Wall Sit, choose load, 30 secs
