Pause Split Jerk - Metcon

Wednesday, January 5, 2022

CFG - Lacey

1200 - 9 of us

Crossover Symmetry

Foam Roll

Warm Up

jump rope

inch worm

banded pass through

banded strict press

band pull apart

plank rotations

4 position lunge

Weightlifting

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

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

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk

*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk

*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

105-115-115-120-125-125#

Metcon

For time:

120 Double-Unders

60 Dumbbell Push Presses (50/35 lb DBs)

60 Dumbbell Push-Ups (hands on DB handles)

120 Double-Unders

I scaled the DB weight to 30# and was prepared to scale reps.

2 min DU - 63

4 min 60x30 DB push press

4 min 40 DB push-ups (3-2-2-2-2 then singles)

2 min SU - 170