Main – CrossFit
SKILL
A: Split jerk
Spend 10 minutes working PVC Pipe technique for the split jerk
B:
Warm up to the weight for the workout
WOD
Metcon (Time)
– 4 Split Jerks @ (45kg/70kg)
– 4 Squat bar jumps
– 4 Split Jerks
– 8 Squat bar jumps
– 4 Split Jerks
– 12 Squat bar jumps
– 4 Split Jerks
– 16 Squat bar jumps
– 4 Split Jerks
– 20 Squat bar jumps
TIME CAP = 10 mins
One barbell is used.
SQUAT BAR JUMP = is an air squat followed by a lateral jump over the barbell (not facing the barbell).
– The rep is only counted once the jump over the barbell is completed. The jump must be a 2-footed jump.
The athlete must hit below parallel on the squat but there is no requirement for hip extension.
SPLIT JERK – Both feet must be brought back together before the bar can be brought down. Athlete must show control of the barbell.
