Iron Grip CrossFit – CrossFit
Today we play with the split jerk for a start. At the weights we’re using for this workout, it is recommended that you split your feet in the same direction for both reps, though at lighter weights it is useful to practice splitting in both directions.
After some strength work, we’ll finish with some fast jump lunge intervals. Try to keep the reps high, but also consistent.
A: Warm-up (No Measure)
5 Wall climbs
B: Warm-up (No Measure)
10 reps w Barbell
1 rep @ 85%
Split Jerk (2-2-2-2-2-2-2-2-2-2)
Use 85% of 1RM
Perform 2 reps every 90 seconds
Metcon (AMRAP – Reps)
Tabata Jump lunges
8 Rounds – 20:10 seconds
Score is the lowest number of reps completed in a round.