Peninsula CrossFit – CrossFit
Split Jerk (3-3-3-3-3)
15-30 Min RT
GOAL: Explosive power
Work up to a heavy set of 3 for the day over an approx. 15 minute clock.
Focusing on explosively punching and dropping under the bar.
Metcon (AMRAP – Reps)
2 Rounds:
AMRAP 2 Mins:
15/12 cal assault bike
Max rep Clean & Jerks 185/135#
Rest 2 Mins
AMRAP 2 Mins:
6 Clean & Jerks 185/135#
Max rep assault bike
Rest 2 Mins
30-55 Min RT
Goal: Power Endurance
You are repeating this sequence twice, so the workout is total 14 mins. in length.
Scale the weight of your C&J so you are able to achieve a rep approx. every 15 seconds.
Scale the cals of the assault bike for the first part so you are not biking for more than 1 minute.
Only the reps from the “max” portions are included in your score.