Thursday, January 9, 2020

Split Jerk - Metcon

Thursday, January 9, 2020

Crossfit Golden - Greg/Lacey

0900 - 14 of us

Warm Up

3 rounds of
30 sec rope skip
5 reverse snow angel
10 pass throughs
10 pvc lunges
10 split stance press to overhead
5 burpees

with barbell
3 strict press
3 push press
3 push jerk

split jerk foot drills

10 split jerks


Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk (1 Rep)

Build over the course of the 8 reps to today’s heavy.

I went
145# - this felt pretty good

coaching cues: soft knee; reach with heel of front foot; initiate dip with toes forward


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
10 Burpees Over the Barbell
3 Ground to Overhead (135/95 lbs)

I scaled this to 30 jumping jacks.  I jumped all portions of the burpees.  I used 115# for the ground to overhead (this still felt heavy, I could power clean it well, but had slow elbows)

I finished the first round in just over 2 minutes and then slowed from there.  I finished the 3rd round with a little over a minute to go and finished all of the jumping jacks and was mid air when time was called for 3 Rounds + 30 reps in 8 minutes.

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