Monday, August 3, 2015

CrossFit – Split Jerk/Baseline

Monday, August 3, 2015

Coach Meriah

(11AM) ~10 of us including Dan, Steve and me

Warm Up

500m Row then 3 rounds of 3 KB Lunges each side (15#), 3 Single Arm KB Press in Split each leg (15#), 3 Single Arm Push Jerks in Split each leg (15#), 10 RKBS (15#)


Jerk Balances 3x3/leg (45#, 75#, 75#).  This was the drill where we brought are front leg in 6-12 inches, dip, drive, get under each side.


Split Jerk 3x2 Reps Dominant Leg (75#, 75#, 75#, 95#).  This was from the rack position.  I finally started getting my back leg lower (knee bent), but I have developed a tendency to lower under the weight rather than dropping under the weight.



For time:  500m Row, 40 Air Squats, 30 Abmat Sit-ups, 20 Push-ups, 10 Pull-ups.

The last time we did baseline was on July 13, 2015 and it took me 7:26.  This time I finished in 6:34 and didn’t even feel too bad afterwards.  I was keeping a nice steady pace and went unbroken until the push-ups (10-5-5) and pull-ups (4-2-2-1-1).

Finished with mobility including hamstring, squat against wall and legs flared against wall.

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