2/15/2020

HammerOut CrossFit – CrossFit

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Warm-up

AMPRAP- 5

100 Meter Row

5 Toes to Bar

5 Burpee Box Jump Overs

5 Clean and Jerks

Jerk Balance (3 sets of 3)

https://www.youtube.com/watch?v=kndK-L5NGDw&feature=youtu.be
The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split position

We’ll keep the weights fairly light here to drill good technique

Work Technique Loads Between 25-40% of 1RM Split Jerk

Split Jerk Complex (On the 1:30 x 7)

1 Pausing Split Jerk

1 Split Jerk

There is a 2 second pause in the dip and catch of the Pausing Split Jerk

The second rep is completed with no pauses
Based on 1RM Jerk

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Sets 5-7: 72%

Steel Toe-Partner (Time)

With a Partner

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

20 Toes to Bar

Into…

14 Burpee Box Jump Overs

14 Clean and Jerks (135/95)

14 Burpee Box Jump Overs

14 Clean and Jerks (155/105)

14 Burpee Box Jump Overs

14 Clean and Jerks (185/135)

Box: (24″/20″)

Steel Toe-Partner- Fitness (Time)

With a Partner

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

20 Toes to Bar

Into…

14 Burpee Box Jump Overs

14 Clean and Jerks (95/65)

14 Burpee Box Jump Overs

14 Clean and Jerks (115/85)

14 Burpee Box Jump Overs

14 Clean and Jerks (135/95)

Box: (24/20)

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