EXTRA

CrossFit Fireground – Open Gym

Jerk Balance Complex 0:00

JERK BALANCE COMPLEX

Starting on the 0:00-4:00

3 Sets

3 Jerk Balances

1 Pausing Split Jerk (1sec in catch)

Set 1-35% of 1rm C & J

Set 2&3, 35-45% of 1RM C & J

TALL CLEAN COMPLEX

4:00-8:00

3 Sets

2 Tall Cleans

1 Split Jerks

Start at 35% of 1RM Cleans and Jerk and build

CLEAN & JERK COMPLEX

10:00-19:00

EVERY 90 Sec x 6 sets

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Set 1@67% of 1RM Clean & Jerk

Set 2@71%

Set 3@75%

Set 4@71%

Set 5@73%

Set 6@77%

Scoring your last Clean & Jerk Complex

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