Barbell

Midcoast CrossFit – Midcoast Barbell

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Warm-up

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)

Weightlifting

Clean and Jerk Complex (OLY) (3-3-3-3-3)

1 Squat Clean and 2 Jerks