Barbell 4/21/16

Midcoast CrossFit – Midcoast Barbell

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Weightlifting

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

3 Position Clean

-Floor

-Below the knee

-Above the knee
One set=3 position clean and 1 jerk. Continue working up in weight as form allows.

*Variation can be made as follows:

-Floor

-Low hang (right above the knee)

-High Hang (mid-thigh)