Iron Grip CrossFit – CrossFit
Here another chance to get under some heavy load overhead. Beginners will be able to use this workout to drill and practice the movement. Intermediate and advanced athletes can try using a heavy load across all sets to work on developing work capacity with heavy loads. Or they can increase the weight each set to establish a 7-rep max and gain confidence and competence under very heavy loads and fatigue.
Weightlifting
Split Jerk (7-7-7-7-7)
Option 1: Start at 60% 1RM and increse weight each set.
Option 2: Use 75% 1RM across all sets.
This is really a “Shoulder to Overhead.” Athletes may use any style of the jerk they wish and may use various styles within a set.