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CrossFit Boro – CrossFit

We’re almost to the weekend!

Today we are focusing on a skill that is not often practiced, the Split Jerk. You guys are very familiar with the Push Jerk which is like a sister lift to the more nuanced Split version. We’ll spend time in class covering the proper technique then we will take what we’ve learned to the rig for some training.

We’ll see them again in the workout paired with a hang clean. You’ll hold one DB in hand and switch arms every round. The step-overs are not weighted and both genders will be stepping to the same height. This rep scheme may seem easy but keep in mind, you’re only halfway once you complete the round of 8 so pace yourself accordingly.

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A: Split Jerk (5-5-3-3-1-1)

Build up to a heavy single

Rest 45-60 seconds between sets

B: Metcon (Time)

For Time (Time Cap: 14 minutes)

10-9-8-7-6-5-4-3-2-1

DB Hang Clean and Split Jerk (50/35#)

Lateral Crossbody Step-Overs (20″)
Switch arms on the HC&SJ every round; Start on weaker arm

Step-Overs are not weighted

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