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Split Jerk

Grip Blaster

Half Kneeling Low Ban ...

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Workout

Grip Blaster

– Strength: Today we are building to a 1RM in the Split Jerk. If you have a current number your goal is to beat that by 5#s so make sure you have a tight plan in place. – Metcon: Today’s ”metcon” is more of grip tester. This is done with an empty barbell on purpose as your forearms will be the limiting factor. Even still, challenge yourself to go for big sets while keeping your form on point. You may be surprised how tough this one is.

Warm-up

A:

Grab a barbell and a band and complete
3 rounds of BP
Upper Body Complex #2
8 Bent-over Rows
8 Muscle Cleans
8 Shoulder Press
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Triceps Pushdowns
Then,
Begin your Split Jerk Review

Strength/Skill

B: Split Jerk (1RM. Rest 2:00)

Split Jerk

– Build to a 1RM (3-4 singles above 90%)
– Beginner: Work on Technique or perform Push Press for a heavy triple.

Metcon

C: Grip Blaster (Time)

For time with an empty barbell:

75 Barbell Rows (45, 35)
50 Barbell Curls
50 Barbell Strict Press
50 Barbell Rows
75 Hang Power Cleans

L2: (35, 15)
L1: (35, 15) (30 Reps per movement)
15:00 Cap

Extra Credit

Half Kneeling Low Banded Wood Chop (3 x 10 ea. Rest 60s.)

https://www.youtube.com/watch?v=dm_kUTuX-yU

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, June 07, 2019

Male Clients

1

Jason
McLeod

8:45 CrossFit Group Class...

1 x 1 @ 285 lbs

2

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 1 @ 245 lbs

3

Albert
Steed

6:00 CrossFit Group Clase...

1 x 1 @ 235 lbs

3

Daniel
Scullion

1:00PM CrossFit Group Cla...

1 x 1 @ 235 lbs

4

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 1 @ 225 lbs

5

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 196 lbs

6

Tevis
Blom

1:00PM CrossFit Group Cla...

1 x 1 @ 195 lbs

Pr

7

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 190 lbs

8

Bradley
Cooke

5:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

8

Kevin
English

1:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

Missed 185

8

Paul
Ragan

1:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

shakey but 20# up from Dec

9

Phillip
Jacobs

1:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

10

Dan
English

1:00PM CrossFit Group Cla...

1 x 1 @ 145 lbs

Sore shoulder

Female Clients

1

Ali
Papi

5:00PM CrossFit Group Cla...

1 x 1 @ 190 lbs

YASSSSS 🥳

2

Kimberly
Grenier

5:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

3

Courtney
Steele

5:00PM CrossFit Group Cla...

1 x 1 @ 140 lbs

3

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 1 @ 140 lbs

@90% missed 150x2

4

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 1 @ 130 lbs

5

Christine
Abbata

CrossFit: 7:00 AM

1 x 1 @ 125 lbs

Same

5

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 1 @ 125 lbs

5

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 1 @ 125 lbs

6

Private

CrossFit: 7:00 AM

1 x 1 @ 120 lbs

7

Anna
Zarn

5:00PM CrossFit Group Cla...

1 x 1 @ 110 lbs

Good for today

7

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 110 lbs

115 push jerkish

8

Diane
Hodapp

CrossFit: 7:00 AM

1 x 1 @ 100 lbs

8

Elizabeth
McLamb

5:00PM CrossFit Group Cla...

1 x 1 @ 100 lbs

8

Katie
Ragan

1:00PM CrossFit Group Cla...

1 x 1 @ 100 lbs

Not perfect.

9

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 95 lbs

9

Grace
Jacobs

1:00PM CrossFit Group Cla...

1 x 1 @ 95 lbs

9

Rachel
Hatfield

8:45 CrossFit Group Class...

1 x 1 @ 95 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

2 x 1 @ 85 lbs

5# PR

11

Blair
Williams

6:00 CrossFit Group Clase...

1 x 1 @ 75 lbs

12

Stephanie
Chapman

CrossFit: 7:00 AM

1 x 3 @ 35 lbs

Technique practice