Tuesday, January 10, 2017


Warm up for the split jerks with any of the drills outlined in this article: http://www.catalystathletics.com/article/1977/Improving-Your-Footwork-in-the-Split-Jerk/

Split Jerk
7×1, ascending

From CrossFit.com – December 6, 2016

21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
Shoulder presses, 95/65 (no racks)

As written. Only athletes with solid technique and previous high-rep GHD experience should choose this option.

GHDSU to parallel or V-ups
Shoulder press@75/55

AbMat sit-ups
Shoulder press@65/45 or 55/35

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