HS/MS- Split Jerk & DUs

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Run

2X:

5 Push-ups

10 Walking Lunges

5 Lateral Hops

10 Broad Jumps

5 Jumping Squats

10 Inchworms (no pushup)

5 Sit-ups

10 meter side shuffle Right

10 meter side shuffle Left

Finish with 50 Jump Rope Singles

Skill Work

Double Under & Split Jerk work

5 Rounds:

10-15 Double Unders or attempts

4 Split Jerks (switching feet each rep)

Rest 60 sec between rounds

*May increase Split Jerk weight moderately as long as form is good.

Split Jerk (5×4)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

5 Toes to Bar

10 Double Under

15 Air Squats

Game

Coaches Choice

Stretch/Mobility

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