Barbell 3/2/17

Midcoast CrossFit – Midcoast Barbell

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)

Behind The Neck Jerk (2-2-2-2-2)

Split Jerk Complex (2-2-2-2-2)

One split jerk from behind the neck position and then one from the front rack position. Work up in weight for a few sets at moderate weight.
Stay light to moderate weight. Focusing on form and technique.