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Jan
17
2022

january 20, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

20 Plate Ground to Overhead

10 Burpees to Plate

10 Plate Ground to Overhead

10 Calorie bike SPRINT

Split Jerk

Every :90 until you complete all 9 sets (13.5 minutes)

Split Jerk*

4@50%

3@60%

2@70%

4@52.5%

3@62.5%

2@72.5%

4@55%

3@65%

2@75%

*Must perform a 1-second pause in the catch before returning the feet back under the hips.

Use the percentages as a rough guide, but overall focus on form vs. weight.

Coach Focus: With today’s work we are specifically testing your athlete’s footwork as they extend their hips and drive themselves under the bar. We want to see your athletes working on consistency and balance in their split jerk, rather than “heave and pray”. Remind athletes that all reps are with a 1-second pause in the catch.

Additional Notes/Resources: Coaches should refer to the cell on the left as a guide for percentages, but if athletes begin to struggle mightily, reduce the percentage and focus on form.

Metcon (Calories)

3 Rounds

:30 Max Calorie bike Rest 3:00

Metcon (No Measure)

Every 4 Minutes for 20 Minutes

.4 miles Bike @ Forever Pace

14 Cossack Squats

300m Ski @ Forever Pace

14 Single Leg KB RDLs 53/35lbs (7 per leg)

Row @ Forever Pace in remaining time