TUESDAY 10.13.20
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Jerk Balance Complex
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 sec catch)
Based off of 1RM Clean and Jerk
1) 35%
2-3) 35-45%
Rest as needed
STIMULUS
– The jerk balance takes our receiving position from a split jerk and moves the front foot back about 8-10″
– From this position, we have a little dip drive to accelerate the bar up.
– We then push off our back foot driving us down and forward under the bar.
– This drill is intended to teach the feel of driving off our back foot during the split jerk.
– We finish the couple with a pausing split jerk, pausing in the catch position.
MC: “Push Pop” (AMRAP – Rounds and Reps)
For Time:
4 Rounds
400M Row or 25/18 AAB
8 Ring MU’s
400M Row or 25/18 AAB
8 Push Jerks (185/135)
STIMULUS
– We expect this 4 rounds workout to take between 15-20 minutes to complete