CrossFit Valley Forge – Masters Comp

Jerk Balance (3×3)

Jerk Balance

3 Sets of 3

-Work Technique Loads Between 25-40% of 1RM Split Jerk

Metcon (Weight)

Split Jerk Complex

On the 1:30 x 7:

1 Pausing Split Jerk

1 Split Jerk

Set 1: 60% of 1RM Jerk

Set 2: 63% of 1RM Jerk

Set 3: 66% of 1RM Jerk

Set 4: 69% of 1RM Jerk

Sets 5-7: 72% of 1RM Jerk

Metcon (Time)

Midline

Not For Time:

21-18-15-12-9:

Pausing Hip Extensions (1s at top)

After Each Set: 3 Half Turkish Get-Ups