FOCUSSING ON THE SPLIT JERK

It was with great pride that I received not just a few, but probably 15 separate reports from various people involved int he Masters League clash at CrossFit Huey that our Coaches (Bunnings, Liam and Reace) all went above an beyond in providing assistance to the running of the comp on Saturday. Everyone was impressed with their professionalism, knowledge, enthusiasm and community spirit. Well done lads. You have done GEO and the Ol’ Dogs Method proud!!!

FOCUSSING ON THE SPLIT JERK

Today’s sessions will focus on improving your Split Jerk which we then transfer over into a Conditioning piece where you will Clean and Jerk the bar.

WORKOUT OF THE DAY

STRENGTH

Technical Lift – Split jerk

A. 3 sets of:

5 Press in Split

B. 6 sets of:

2 Split Jerks

Off racks, looking to get comfortable in our split position.

Every rep hold in the split position for 3 seconds

CONDITIONING

E3 minutes for 18 minutes:

2 Clean and Jerks at 75% of your 1RM

10 Ring Dips/Banded Dips/Rack Dips

4 Front Squats from the floor

10 KBS 24/16kg

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About AB

Crossfit Coach

Posted on February 11, 2019, in WOD. Bookmark the permalink. Leave a comment.

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