180213

Jesse Workout of the Day

Jhoana Delacruz at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 min EMOM:
6 x 8 yard sprint + 7 Burpee


Eccentric Calve Stretch

Skill: Split Jerk

Workout of the Day for Tuesday, February 13th, 2018:
Split Jerk:
3 x 3 @ 80%

For Time (20 min time cap):
30 HSPU*
3 Legless Rope Climb 15ft.**
30 Box Jump
3 Legless Rope Climb 15ft.
20 HSPU
2 Legless Rope Climb 15ft.
20 Box Jump
2 Legless Rope Climb 15ft.
10 HSPU
1 Legless Rope Climb
20 Box Jump
1 Legless Rope Climb

* Progressions:
• KB Z-Press

**Progressions:
• 1-for-1 Rope Climbs
• 2-for-1 Strict Pull-up
• 3-for-1 Kipping Pull-up

“After Party”
5 Rounds:
7 Banded Lat Pull-Down
7 Dips