Iron Grip CrossFit – CrossFit
Whether you prefer the push jerk or the split jerk, it’s very useful to develop capacity and even proficiency with both. They each have their advantages over the other.
https://www.youtube.com/watch?v=84bSzmc_L-g
https://www.youtube.com/watch?v=eqkLjVReiMA
https://www.youtube.com/watch?v=1X1kgeH8I9Q
Warm-up
Warm-up (No Measure)
Jerks (push or split)
10 reps w/ Barbell
7 reps @ 35%
5 reps @ 50%
3 reps @ 60%
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
Use push jerk percentages
Metcon
Metcon (10 Rounds for weight)
10 Rounds – Every 90 seconds
10/7 calorie Bike
Choose 8/6 calorie Row
One 6 Shuttle sprints @ 10 meters
35 Double unders
-THEN-
2 Jerks @ 80% 1RM (push jerk)
Use 80% of push jerk 1RM. But any style of jerk is acceptable for the workout.
Rx+ = 85%
Choose one monostructural element for the whole workout.