CrossFit MontCo – CrossFit
Coaches Corner
“A good jerk starts with the barbell in a solid rack position with a proper grip. The grip width for the jerk should be just outside your shoulders.”
Warm Up
Split Jerk Warm Up (No Measure)
2 Rounds
1-3 mins of rowing
10 PVC Dislocates/ Pass Thrus
10 PVC Overhead Squat
10 Spidermans
10 PVC Split Jerk
Split Jerk Intro – https://www.youtube.com/watch?v=2av_qXinO78
Weightlifting
Split Jerk (emotm for 10 minutes 2 jerks @ 88%)
Metcon (AMRAP – Rounds and Reps)
8 min amrap
4 hr push ups
5 pull ups(c2b)
6 double KB squat cleans (may sub dumbbells)
**Banded or raised push ups
Metcon
12 by 1 Row/Run (5 Rounds for reps)
12 cal row+100 m sprint * 5
**Go in heats take rowers outside
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