Turn2CrossFit – Competition Training
Metcon (Weight)
Split Jerk
On the 2:00 x 6 Sets:
2 Split Jerks
*After each set, complete 40 Double-Unders
Percentages:
Set #1 – 75% of current 1RM Split Jerk
Set #2 – 78%
Sets #3-6 – Build to a heavy double for the day.
Metcon (Time)
“Barista”
Teams of 4:
150/100 Calorie Assault Bike
70 Power CJ (135/95), 70 Toes to Bar
50 Power CJ (155/105), 50 CTB Pull-Ups
30 Power CJ (185/125), 30 Bar Muscle-Ups
150/100 Calorie Assault Bike