C&J I

CrossFit XD – Olympic Weightlifting Class

Split Jerk Footwork (No Measure)

Measure and mark foot placement for a split landing.

Conduct three confirmation “split jumps” and adjust accordingly.

Perform 10 sets of 10 split jumps with ten seconds of “rest” between.
Incorporate “Tall Jerks” for the last two sets

Deadlift-offs (15 minutes to find max weight for complex)

Lift to mid-patella and pause for one second and return to start, x2, then Deadlift to full extension.

Work up to a “heavy” for the day, record highest completed weight

Metcon (Weight)

EOMOM for 20 Minutes (10 sets)

Full Clean + Split Jerk

Begin at 50% of 1RM Clean, add 5-10# each set. If technique on either portion begins to suffer, drop weight and continue until the timer stops. Record weight of final set.

Written by adminxd on January 13, 2016. Posted in Uncategorized

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