Barnes Corner CrossFit – CrossFit

Split Jerk (Technique Work)

Part #1 – Tall Jerk

3 x 3 Empty Barbell

3 x 3 Light Load (<50%)
Part #2 – Jerk Drive

https://youtu.be/u2FIHSIhIhI

6 x 3 Climbing in load. Build to ~85-90% of 1RM Split Jerk

Part #3 – Split Jerk

7 Sets of 1, building in weight.

Back Pedal (Time)

In teams of 3, with one athlete working at any given time:

100/75 Calorie Assault Bike, 75 Power Snatches (115/80), 15 Rope Climbs

100/75 Calorie Assault Bike, 75 Clean and Jerks (135/95), 15 Rope Climbs
If we are using a Schwinn Bike today, complete 150/100 Calories per round.

If we do not have access to a bike today, row 120/90 Calories per round.

If we do not have access to a rope today, complete 50 CTB Pull-Ups per round.