19
Dec
181219
CrossFit Pally – CrossFit
Weightlifting
Jerk Skill Work #3
A. EMOM x 2
:40 on of split jerk footwork
B. Tall Jerk 3×5 (light weight, can increase if form is perfect)
C. Jerk Dip 4×3 (heavier than B, increase weight each time as long as can keep perfect posture in dip)
https://www.catalystathletics.com/exercise/218/Tall-Jerk/
https://www.catalystathletics.com/exercise/414/Jerk-Dip/
Metcon
Metcon (Time)
“Joker”
For time*:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts 55% 1RM DL**
*10 minute time cap
**If 55% of 1RM is greater than 225/155, then do those weights for your RX