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181219

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