Split Jerk - Metcon

Tuesday, August 10, 2021

CFG - Greg

1230 - 6 of us

Warm Up

2 rounds of 

1 minute jump rope

5 inch worm push up

5 curtsy squat each leg

5 reverse snow angel

10 trunk twist

10 pass through

10 strict press in split

front rack prep

with barbell

5 strict press

5 pause push press

5 pause push jerk

5 split jerk with pauses

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving 

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk

*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

I felt reasonably steady but stuck with 105# (68% of estimated 155# 1RM) and kept good pauses for all 6 sets.

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Burpees to Target 6″ Above Standing Reach

I scaled to 60 single unders and regular burpees and managed 5 reps + 22 singles or 5 + 11 rounds.  All of the rope skips were unbroken and the burpees were steady.

Lagniappe

Crossover Symmetry recovery

3x5 GHD Sit-ups