Down by Deux

Iron Grip CrossFit – CrossFit

The jerk is a natural progression of movement for pressing any load overhead. The heavier the load, the more it becomes necessary to use a “jerk” movement to achieve getting it overhead. It’s not a “cheat,” rather, it’s a more efficient and effective method for accomplishing a particular task.
Push jerk
Split jerk
Better Movements…


Warm-up (No Measure)

5-10-15 reps each:

Jumping jacks

Knees to elbows

meter Bear crawl

Jumping jacks

KB swings

meter Crab walk


Metcon (AMRAP – Reps)

20:10 second intervals


Anti-Rotation w/ green/blue band (Left side)

Anti-Rotation w/ band (right side)

V-up hold

Anti-Rotation (Left)

Anti-Rotation (Right)

Score = 1 point for every 10 seconds of hold.


Metcon (Time)

For time:


Jerks @ 70% 1RM

Finish every set with:

0.2 km Bike

Choose 125 m Row

One 100 m Run

50 Double unders
Rx+ = 75% 1RM

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