TUESDAY 10.13.20


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


– 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)

– We expect this 4 rounds workout to take between 15-20 minutes to complete