Split Jerk

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Day One – January Push-up Challenge!

2. Weightlifting – Split Jerk

3. Conditioning – “Gravedigger”

Weightlifting

Split Jerk

Working Set:

3-3-2-2-1-1

*Weights build over 3-2-1

*Weights are the same for the 2 sets of 3, then the sets of 2, and sets of 1

*Rest about 2 min between each set

Conditioning

Gravedigger (AMRAP – Rounds and Reps)

3 min AMRAP

5 Cal Bike

7 Clean and Jerks

Alpha: 95/65

Bravo: 75/55

Charlie: 65/45

Endurance

10 AM ENDURANCE CLASS

Dig Graver (AMRAP – Rounds and Reps)

23 min AMRAP

10/8 Cal Bike

10 Dumbbell Clean and Jerks (50/35)

Run 200m

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