CrossFit Carolina Beach – CrossFit
– Strength: Today we are building to a 1RM in the Split Jerk. If you have a current number your goal is to beat that by 5#s so make sure you have a tight plan in place.
– Metcon: Today’s ”metcon” is more of grip tester. This is done with an empty barbell on purpose as your forearms will be the limiting factor. Even still, challenge yourself to go for big sets while keeping your form on point. You may be surprised how tough this one is.
Warm-up
A: Warm-up (No Measure)
Grab a barbell and a band and complete
3 rounds of BP
Upper Body Complex #2
8 Bent-over Rows
8 Muscle Cleans
8 Shoulder Press
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Triceps Pushdowns
Then,
Begin your Split Jerk Review
Strength/Skill
B: Split Jerk (1RM. Rest 2:00)
– Build to a 1RM (3-4 singles above 90%)
– Beginner: Work on Technique or perform Push Press for a heavy triple.
Metcon
C: Grip Blaster (Time)
For time with an empty barbell:
75 Barbell Rows (45, 35)
50 Barbell Curls
50 Barbell Strict Press
50 Barbell Rows
75 Hang Power Cleans
L2: (35, 15)
L1: (35, 15) (30 Reps per movement)
15:00 Cap