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181211

11
Dec

181211

CrossFit Pally – CrossFit

Weightlifting

Jerk Skill Work

A. EMOM x 2

:40on/:20 off

-Jump and land drill for split

B. 4×4 Jerk Balance (video in comments)

C. 3×2 Split jerk in perfect form
https://youtu.be/2uSBT7csXgU

Metcon

Metcon (AMRAP – Rounds)

“Macho Man”

Death by EMOM style

-3 Power Cleans

-3 Front Squats

-3 Jerks

RX: 70% 1RM C&J

Scaled: 60% 1RM C&J
Keep going until you can no longer complete all 9 reps in the same minute

Goal 7-12 rounds