Iron Grip CrossFit – CrossFit
Similar to Tuesday’s pausing power clean, now we’re applying it to the push jerk. The pauses will allow our bodies and brains to build awareness in both the dipping and receiving position, thereby increasing our proficiency in those positions when we apply speed to them. So during the interval workout, since the weight is our score, dial in that technique, don’t focus too much on the other two movements, and let’s see how those sets of 5 go.
Weightlifting
Pausing Push Jerk (Build to Heavy Set of 2)
2 Second Pause in Dip and Catch
Metcon
Fitness
F: Metcon (Weight)
On the 3:00 x 5 Rounds:
15 Russian KB Swings (53/35)
10 Box Jump Overs (24/20)
5 Push Jerks
*Build to a Heavy Set of 5 On Push Jerk
Open & Performance
OP: Metcon (Weight)
On the 3:00 x 5 Rounds:
15 Russian KB Swings (70/53)
10 Box Jump Overs (24/20)
5 Push Jerks
*Build to a Heavy Set of 5 On Push Jerk