Thursday 27th March 2014

Main – CrossFit


– Spend 10 minutes working on the split jerk with a PVC pipe.

– The idea is to set a 1-rep max by the end of the 7 sets
You should be aiming to lift more in the split jerk that in the push jerk.

– If you get to the 5th set and fail the weight you can either choose to use the last 2 sets to try to get the weight, or reduce the weight down and complete the last two reps at a set weight

– You should feel nervous going into the first set! It should not be an easy weight or a weight you know you can hit!
If you do the first set and think that wasn’t that bad, it was a warm up set so don’t count it

Metcon (Weight)

Maximum weight lifted


Split Jerk 1-1-1-1-1-1-1 reps