Split Jerk
Warm Up
General
2 Sets
20 Banded press
20 Up-Down
10 BB Press
20 Double unders
3 Inch worms
Jerk Drills
Footwork Drills
-into-
Jerk Drills
Strength
Split Jerk
E2MOM x 6
– 3 @ 75%
– 2 @ 80%
– 1 @ 85%
– 1 @ 85%
– 1 @ 87%
– 1 @ 87%+
Workout
Every 4 minutes x 4
Alternate between amrap 1 & 2
AMRAP 3 minutes
30 Double-unders
12 KBS 24/16 kg
Rest 1 min
AMRAP 3 minutes
8/6 Cal Machine
4 Front Squat 60/40kg
Rest 1 min
Score: Rnds and reps each amrap
SC
KB Swing – 16/12 Kg
Front Squat – 50/35 Kg
Fit
KB Swing (Russian) – 16/12 Kg
Front Squat – Light
Accessory
3 rounds
20 Cal Bike erg damper at 10
14 Jumping Lunges
Rest 90 seconds
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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