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Barbell 3/31/16


Barbell 3/31/16

Midcoast CrossFit – Midcoast Barbell

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Front Squat (5-5-5-5-5)

Behind The Neck Jerk (3-3-3)

Warm up weight. You can increase with your sets, but not too heavy.

Clean and Jerk

Work up to a heavy set of 2 Cleans and 1 Split Jerk.

*For more volume intensity build up slowly and start at 4 cleans and 1 jerk for 2 sets, then 3 cleans and 1 jerk for 2 sets, then 2 cleans and 1 jerk until heavy set is reached.

*Rest between sets , all reps are done with the intention of using good form and using proper leverage.

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