Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 12:00 clock
400m row
Iron cross stretch
Pigeon stretch
INTO 4 ROUNDS OF:
10/7 cal ski
8 air squats
6 kipping swings
4 jerks (add weight each round)
Push Jerk/ Split Jerk (Double Progression Week 2)
Use the same weight that you did last week. This week we will be doing 5×4. Rest 2 minutes between your sets.
Similar to our last double progression, we will be doing a 9 week cycle increasing reps for 3 weeks and then decreasing back down while increasing the weight.
Whichever version of the Jerk you decide to become more proficient in, you must stay with that version for the entire strength cycle.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
**Rest 1 minute after workout and then accumulate 2 minutes of a weighted leg raise hold.