Strength/Mobility:

Skill:

WOD

Behind the Neck Split Jerk
1 – 1 – 1 – 1 – 1
All Athletes
4RFT
1 Rope Climb
10 Burpees
300M Row
1 Rope Climb
Rest 1 Minute
L&M & H&B Extra Work:
3 Sets of 10 Reps
Windshield Wipers (Hanging from rig legs out straight up in air wiping back and forth like a windshield wiper)
3 Sets of Max Seconds
Handstand Holds (Freestanding, Toes & Noes to Wall, Box, etc)
***Optional Work for Hulk and Bulk
All percentages should be calculated using 90% of 1 RM.
When you see the + (for example 5+) this means you strive for at least 5 reps but go till failure.
Perform 2-3 warm up sets at light weight
Group A GroupB
Thurs SQ SP
Squat: 5 X 65% 5 X 75% 5 + 85%
Accessory Work: 3 sets of 5-10 reps of GHD, Weighted Good Mornings
Strict Press: 5 X 65% 5 X 75% 5 + 85%
Accessory Work: 3 sets of 5-10 reps of banded triceps extensions, strict pull-ups

CrossFit 623 Daily WOD: Behind the Neck Split Jerk

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