30
Aug
Barbell
Midcoast CrossFit – Midcoast Barbell
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