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Jerk Work for 7/16/2019

Industrial Athletics – CrossFit

We are starting this day with some jerk practice as we get ready to test our 1 rep max jerk in a couple of weeks.

After that, we will move through a series of movements, each for 2 minutes. This will be similar to what we did last Friday. You want to keep your heart rate up. So, scale accordingly.

Split Jerk

E2MOM 8 MIn

1 Push Jerk (75-80% Split Jerk)

1 Split Jerk

Metcon (AMRAP – Reps)

1 Round for Reps:

2 Min Burpees

2 Min Double Unders

2 Min Row (cals)

2 Min Pistols

2 Min Box Jumps (30/24)

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  • Industrial Athletics says:

    Scaling:

    Platinum: As written above. Must jump up.

    Steel:
    1 Round for Reps:
    2 Min Burpees
    2 Min Double Unders
    2 Min Row (cals)
    2 Min Pistols
    2 Min Box Jumps (24/20)

    Brass:
    1 Round for Reps:
    2 Min Burpees
    2 Min Single Unders
    2 Min Row (cals)
    2 Min Pistol Progressions
    2 Min Box Jumps (24/20)

    Bronze:
    1 Round for Reps:
    2 Min Burpees
    2 Min Single Unders
    2 Min Row (cals)
    2 Min Lunges
    2 Min Box Jumps (20/short box)