CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4Pm(Open gym)/4:45/5:45/6:45
Burn: 5:40/6:10 AM
High Fitness: 9:30 AM
Youth CrossFit Ages 6-9: 4:30 PM
Youth CrossFit Agers 10-14: 5:15 PM
Olympic Weightlifting: 6 PM
Jerk Balance Complex
5 x Every 90 Seconds
3 Jerk Balances
1 Pausing Split Jerk (1 Second in Catch)
Set 1-2: 35% of 1RM Clean and Jerk
Sets 3-4: 35-45% of 1RM Clean and Jerk
Set 5: 45% of 1RM Clean and Jerk
– Jerk Technique is the focus here, not max loading.
– The Jerk Balance takes our receiving position form a split jerk and moves the front foot back about 8-10 inches.
– You’ll dip and drive from this position, ending with the front foot ending in the finishing position.
-Then finish with a pausing split jerk.
4 Rounds For Time:
1/2 Mile Bike
16 Toes to Bar
8 Push Jerks (165/115)
|Partner I Go/U Go 6 min each station|
|2-rower/20 alternating dumbbell snatch|
|3-ski erg/20 ball thrusters|
|4-20 jumping jacks/wall sit|
At-Home YouTube Workout: https://youtu.be/HzMsyVS_-Is
15 Weighted Sit-ups (50/35)
15 Double Dumbbell Push Press (50’s/35’s)