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Barbell 12/8/16

7
Dec

Barbell 12/8/16

Announcements

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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Weightlifting

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

5@ 75%

5@ 85%

5@ 90%

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

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