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Wednesday, January 2, 2013- CrossFit Stapleton

The Split Jerk: Start To Finish

http://library.crossfit.com/free/pdf/CFJ_Jerk_Vaughn_FINAL.pdf

 

Hang Squat Clean & Push Jerk/Split Jerk 

5@55% 3@63% 3@70% 3@77% 2@85% 1 @93%; (% of Clean & Jerk)

Rest 2-3 b/t set; and :10-:20 between OLY reps

 

“Finisher”

5 Rounds For Time:

5 Hang Squat Cleans 60% 1 RM (Unbroken is the goal)

7 HSPU’s (sub Push Press with 70% 1 RM)

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