CrossFit Slake – CrossFit
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20 min EMOM:
Odd: 5 Jerks (CLIMBING)
Even: 10 Pull Ups
You will be cleaning the weight off the ground for this piece. This is a good time to practice your butterfly or kipping pull ups to get ready for the open. 10 pull ups in a minute should be easy. After the jerks start to build, it will get tough.
On the Jerks, we are looking for speed. Think about driving yourself under the bar. This is going to help you focus on the speed of this movement. If you find yourself not locking out quickly, you more than likely have too much weight on the bar or the split is too narrow so go back down in weight and correct this.
Teams of 2: (3 for larger classes)
10 minutes to complete MAX calories on the Assault Bike or Rower.
Hit a good cadence between the group. 10 and 10 is usually a good set because the higher numbers catch up pretty quick. Ladies try for 6 to 7. Hit this piece HARD and this will be one of the hardest pieces you have done in awhile.