Compass CrossFit – Special Event
PRE: Warm-up (No Measure)
WARM-UP
Partner up and grab a light KB and a rower.
Partner 1 starts on the rower and partner 2 starts on the KB, then switch each minute.
10 Minute Alternating EMOM…
Odd: Row 50% (:45) | Even: 10/10 KB Hang Clean/Press
Odd: Row 60% (:45) | Even: 10/10 Half Kneeling Press
Odd: Row 70% (:45) | Even: 10/10 Front Rack Lunge
Odd: Row 80% (:45) | Even: :20/:20 OH Walk
Odd: Row 90% (:45) | Even: 10/10 OH Lunges
SKILL: Warm-up (No Measure)
Push Jerk Progression (8 min)
5 REPS ON CALL AT EACH PROGRESSION
1) Empty hand push jerk, focusing on footwork
2) Strict press, focusing on tight core and pressing head forward upon lock out
3) Push press, focus on explosive leg drive and fully standing before pressing
4) Push jerk, focus on footwork and “snapping” arms overhead
LIFT: Push Jerk (3-3-3-3-3)
*Bar is taken from the Ground. Building
each set. Start light to moderate and end
above workout weight.
WOD: Metcon (Time)
FOR TIME
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)
-15 Cal Row After Every Set-
15:00 Hard Cap
