Starting Saturday, February 4th from 10-11AM Coach Zack will be heading a new program called Skills. Every Saturday will cover a new movement from double unders to HSPUs to muscle ups.
Midcoast CrossFit – Midcoast Barbell
Push Press (3-3-3-3-3)
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/FS/Jerk Complex (1-1-1-1-1)
2 Front Squats
1 Split Jerk
If you are doing Hatch days then perform only the clean and jerk portion of this complex (2 cleans and 1 jerk). Otherwise one set =2 squat cleans, 2 front squats, and 1 split jerk.