8.5.19

CrossFit 972 – CrossFit

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Oly Technique

Split Jerk Practice 19.2

Take 15-20 minutes to complete

3×3 – Tall Jerk

4×2 – Pausing Split Jerk

5×1 – Split Jerk-Build to Heavy 1-rep

Pausing Percentages

Set #1 – 50% of 1RM Split Jerk

Set #2 – 55%

Set #3 – 60%

Set #4 – 65%

Metcon

Jack Squat (Time)

21 Front Squats, 21 Kettlebell Swings, 400m Run

15 Front Squats, 15 Kettlebell Swings, 400m Run

9 Front Squats, 9 Kettlebell Swings, 400m Run

Rx Barbell – 135/95

Rx Kettlebell – 70/53