Midcoast CrossFit – Midcoast Barbell
Front Rack Mobility-OLY (No Measure)
Squat Stretch in Rack
Elbow stretch in Rack
Split Jerk Assistance Exercises (Oly) (No Measure)
–Jerk Footwork (Hands on hip/no barbell)
The next 2 movements can be performed up to 40% for reps of 3.
1. Jerk Step (w/ barbell remaining on shoulders in rack position)
2. Press in Split (w/ barbell, body remains in split position while pressing barbell overhead)
–Jerk Split Drop (w/ barbell only)
The next 2 movements can be performed from up to 60% – 75% for 3 sets:
–Jerk Behind + Jerk
–Split jerk from low block
Clean and Jerk (3-3-3-1-1-1)
Then do singles, Increasing by 5# each rep.