11/18/2021 Thursday - CrossFit Soda City

CrossFit Soda City WOD for Thursday, November 18th, 2021 Columbia, SC
November 17, 2021
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We hope you will be joining us on December 5th for a CFSC #SundayFunday Holiday Party at Savage Craft from 2-4 p.m.!

Open 4-7 p.m.

Split Jerk Tech (notes below)


Get outside!

20 minutes (casual pace)

300m Run/Walk

200m Plate Carry (run/walk)

SJ Tech:

w/ PVC

- 3 Strict Press + 3 Push Press + 3 Push Jerks x3

- Split Jerk Footwork drills

w/ Bar

(no weight)

- Split Jerk Strict Pressing 3x3

- BTN Tall Jerk 3x3

- Tall Jerk 3x3

- BTN Split Jerk 3x3

- Triple Pause Split Jerk 3x3 (pause dip, catch, recovery)

- Split Jerks from rack LIGHT weight 3x3

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