Resources

Jerkin’ it

August 8, 2017 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up (No Measure)

AMRAP 7

50 single jumps

10 push press

10 upright rows

Mobility

1 min. t-spine overhead extension smash

1 min. each side banded bully

1 min. elbow raises with bar in rack position

Skill Work

As a class…

clean high pulls from the floor

power cleans (review points of performance)

split jerks

Power Clean and Split Jerk Complex (1-1-1-1-1)

You will complete 3 power cleans and then a split jerk . This is a complex so all movements are touch and go. Your goal is to keep your hands on the bar through the entire complex

EMOM

10 minutes (alternate)

8 kb snatches 1.5/1 pood

25 dbl. unders





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