Great job working on the Bent Rows today. Rows are a tough exercise to get right but have a tremendous carry over to other skills if executed properly. So much of CrossFit is anterior shoulder dominant, for that reason it's crucial that we make time to focus on balancing out the musculature on the posterior side. The lower traps play a huge role in scapular stabilization so try throwing some extra sets of bent rows into your open gym time or post/pre WOD work.



Find 1 RM

The jerk can be done either push or split style. We got to do some good practice on the hang power clean in the WOD yesterday, remember, the hip action for the hang power clean and the jerk is very similar.

Just do it like this

5 - 3 - 1

Deadlift and Box Jumps @ 185/135

9 - 6 - 3

Deadlift and Box Jumps @ 135/95

12 - 9 - 6

Deadlift and Box Jumps @ 95/65

We'll have an anatomy/biomechanics discussion about why this is a terrible fun combination.