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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 –


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


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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Categories: WOD

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