Midcoast CrossFit – Oly
Jerk Split Drop (No Measure)
Bar does not get pressed overhead, rather stays behind the neck (racked on shoulders) while lifter performs a split jerk.
Split Jerk (behind the neck) (No Measure)
Warm up and build to a set of 3×3.
Split Jerk (1-1-1-1-1)
Build in weight to a heavy single for the day while working on proper form and dip/drive/split positions.
Front Squat (6 sets x 2 reps)
After warming up into the weight that will be used for the 6 sets, aim to stay at that weight for the entire 6 sets. Choose a challenging weight, but a weight that you will get through all 6 sets, without having to drop weight off the bar before completing sets.
**This is a strength benchmark for lifters and we will do this same rep scheme at a later time with the goal of increasing strength and weight used over time.