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Barbell 2/4/16


Barbell 2/4/16

Midcoast CrossFit – Midcoast Barbell

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Split Jerk Assistance Exercises (Oly) (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)

The next 2 movements can be performed from up to 60% – 75% for reps of 3:

–Jerk Behind + Jerk

–Split clean from the low block

Split Jerk (1-1-1-1-1)

Split Jerk from the rack or blocks. Work on getting low in the split and dropping underneath the bar. 5 singles @ 70-80% of 1rm.

Hang Clean (3 hang cleans)

Work up to a heavy set of 3. Starting position is right above the knee level.