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Barbell 12/29/16


Barbell 12/29/16


Holiday schedule: Christmas Eve 8AM & 9AM no open gym
Christmas Day No Classes
Monday, 12/26 classes start at 9AM
New Years Eve 8AM & 9AM no open gym
New Years Day No Classes

Midcoast CrossFit – Midcoast Barbell

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Split Jerk Warm Up (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)

Clean and Jerk Complex (OLY) (1-1-1-1-1)

1 Squat Clean and 2 Jerks
Work up to heavy set for the day.


Sled Push (1-1-1)

30 FT sled pushes x 3 rounds

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