Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up- Squat (No Measure)
3 Rounds for Quality
10 Air Squats
10 Walking Pistols
30 seconds Downward Dog
10 Samson Stretch
Take 8 minutes to warm up to 75% front squat
Front Squat (5×5 @ 75% Rest 2 minutes between sets)
15 minutes to complete.
Split Jerk (EMOM10 2 reps with a 3-sec pause in catch)
Every minute on the minute for 10 minutes (10 sets)
Perform 2 reps with a 3 second pause in the catch (split position with the arms locked out).
Start at 40% of 1-rm and add 10/5lbs each set until you reach the heavy set for the day. Do not go up in weight if you fail a lift, catch unstable, or press out
Take this time to evaluate the catch and ensure no press out occurs.