Friday, July 30, 2021

Split Jerk - Metcon

Friday, July 30, 2021

CFG - Lucas

1130 - 4 of us

Warm Up

2 rounds
20 star jumps
5 inch worm
10 pass through
10 strict press
10 prone press
10 curtsy squat
10 dead bug

with barbell

10 push press from split jerk
10 split jerk

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):
Push Press in Split Jerk Position (2 reps)
*Build over the 3 sets

75-95-105#

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):
Split Jerk 
2 reps @ 80-85% of 1-RM Split Jerk

Tried 125 and it was too heavy; next two sets done at 115#

Metcon

Five rounds for time of
30 Air Squats
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

13:57.  Scaled to 12 kg KBS and pike push-ups.  Rounds 1 and 2 were around 2:30 and then slowed down to about 3:00 per round.

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