3.10.18

CrossFit 972 – CrossFit

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Oly Technique

Split Jerk Practice

25 minutes to complete

Pausing Split Jerk- 3×2

Sets #1+2+3 – 2 Reps @ 70% of 1-Rep Split Jerk

—into—

3 Sets of 3 Jerk Drive + 1 Split Jerk

Set #1 – 1 Complex @ 73% of 1-Rep Split Jerk

Set #2 – 1 Complex @ 76% of 1-Rep Split Jerk

Set #3 – 1 Complex @ 79% of 1-Rep Split Jerk

—into—

Split Jerk: 5×1

Set #1 – 1 Rep @ 82% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 84% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 86% of 1-Rep Split Jerk

Metcon

Long Gone (AMRAP – Reps)

5 Rounds:

1:00 Wallballs (20/14) *Females to a 9′ Target

1:00 Alternating Dumbbell Snatches (50/35)

1:00 Calorie Row

1:00 Rest

Score is total reps across all 5 rounds