CrossFit08844 & FuBarBell Week 3 Day 2 (Jerk)

5 Sep 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
3 sets:
10,8,6 Overhead Squats
5 Box Jump Overs

+

Bar Muscle Up/Pullup Progression

Prep

Hang Power Snatch

Set 1: 10 reps w/ empty bar
Set 2: 5 reps at warmup weight (65#)
Set 3: 4 reps at warmup weight (75#)
Set 4: 3 reps at workout weight (85#)

Training

AMRAP in 12 minutes:
3 Hang Power Snatch (65#)
6 CTB pull up
9 Box Jump Overs (24in)

Result = 4 rounds + 15 reps

FuBarBell Week 3 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Behind-Neck Push Jerk + Push Jerk - 10x3 (45#) reps
2. Jerk Balance + Split Push Press - 10x (1 Jerk Balance, 3 Split Push Press) reps