CrossFit SoCo – Competitor’s
A: Behind The Neck Jerk (3 Sets x 3 Reps)
Technique Loads: 25-40% 1RM Jerks
B: 1 Split Jerk With Pause In Dip + 1 Split Jerk (On The 1:30 x 7 Sets)
1 Split Jerk With Pause In Dip + 1 Split Jerk
Build Up To 75% of 1RM Jerk
C: Steel Toe – Ind. (Time)
For Time:
3 Rounds:
500m Row
21 Toes to Bar
-Directly Into-
12 Burpee Box Jump Overs
12 Clean and Jerks 135/95
12 Burpee Box Jump Overs
12 Clean and Jerks 155/105
12 Burpee Box Jump Overs
12 Clean and Jerks 185/135
Time Cap: 30 Minutes