Tags » Split Jerk

9/15/14

AM
5:00 easy scap prep (DB external rotations, band pull-aparts, DB rows, etc. – VERY light)
+
A. 1 power clean + 1 hang power clean + 1 split jerk, 5 x 1 moderate/tough; 2:00 rest… 162 more words

Workouts

Sunday 9/14

SUNDAY STRENGTH WORKOUT

  • Jerk, 77%/2×3, 82%/1×2
  • Sn Deadlift, Snatch 1RM+10%/4×6
  • Snatch, 72%/2×3
  • Bent Row, 65%/9×4
Strength Workouts

Trying Jerk Dips

Feeling pretty great. Mid back is a little sore, but not sure why. In for the 10am at CFi and then some extra lifting after class. 286 more words

CrossFit

WOD - September 12, 2014

Workout of the Day
A) Split Jerk 4×1

B) EMOM for 12m, alternate:
3 Man Makers @ 2x 45/25
6 Burpee Box Jumps @ 24/20… 35 more words

WODs

091214 FRI

9/12 FRI

1. OTM x 5 of: 2 Push jerk + 1 split jerk

2. Jerk dip squats – 90% (of jerk) 2 x 5 reps… 40 more words

WOD

Wednesday: 140910

Part A) Press (15 min. cap)
3Reps@70%
3Reps@80%
3+Reps@90%

Part B) Split Jerk (from behind the neck, 25 minute cap)
1-1-1-1-1-1-1

Part C) 500 Meter Row… 8 more words

WODs