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Barbell 6/9/16


Barbell 6/9/16

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 3 sets:

–Jerk Behind + Jerk

–Split jerk from low block

Clean complex (1-1-1-1-1)

Hang clean, power clean, squat clean
Work up to about 75-80% of you 1rm clean

Clean and Jerk (1-1-1-1-1)

Work up to a heavy single for the day.

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