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
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
Reps to be performed in singles. Then work up to a heavy single for the day.