Turn2CrossFit – Competition Training
Push Jerk Skill
Alternating EMOM x 8
Min 1: 2 Pausing Jerk Drives + 1 Jerk Drive
Min 2: :30s Barbell Overhead Hold
Jerk Drives start at 50% of 1RM.
Overhead hold starts from the ground and is loaded at 35% of 1RM.
Barbell Cycling
With a Running Clock:
:30 on :30 off -DL
:30 on :30 off – Push Jerk
:45 on 45: off -DL
:45 on 45: off – Push Jerk
1:00 on 1:00 off -DL
1:00 on 1:00 off – Push Jerk
:45 on 45: off -DL
:45 on 45: off – Push Jerk
:30 on :30 off -DL
:30 on :30 off – Push Jerk
Men’s Weight: 135-155-185-155-135
Women’s Weight: 95-105-125-105-95
Metcon (Time)
“Double Header”
50/35 Calorie Assault Bike
*Directly Into*
100/80/60/40/20: DU
50/40/30/20/10: Abmat Sit-up
*Directly Into*
50/35 Calorie Assault Bike