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Barbell 1/26/17


Barbell 1/26/17


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

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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 Cleans

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.

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