CrossFit WOD, October 13, 2020

CrossFit WOD, October 13, 2020

10/13/20

Weightlifting
Jerk Balance (3×1)
Split jerk the bar overhead, then back your front foot up 4". From a front rack position jerk the bar overhead while moving the front foot back to the proper "split catch" position. This should not be for a max load. Video demo courtesy of Catalyst Athletics

3 Jerk Balances
1 Pausing Split Jerk (1 sec in catch)

35%
35-45%

-Jerk technique is the main focus not max load.
-Use a little dip to accelerate the bar up
-Push off your back foot to drive down and forward under the bar
-This drill is intended to teach the feel of driving off the back foot during the split jerk

Metcon
Metcon (Time)
RX
4 Rounds
200m Run
10 C2B
200m Run
10 Jerks (155/105)

ADV RX
4 Rounds
200m Run
5 Ring MU
200m Run
8 Jerks (185/135)

jumbowp

jumbowp

RECENT POSTS

Scroll to Top