Dark Sky CrossFit – CrossFit Skills & Strength Development

Jerk with Pause

Pause Jerk

(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover
Every 2 minutes, for 8 minutes (4 sets):

Pause Jerk x 1 reps

Split Jerk

Every two minutes, for 12 minutes (6 sets):

Split Jerk x 1 rep

Build to today’s heavy.

Metcon (Time)

Five rounds for time of:

8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)

10 Kettlebell Thrusters (53/35lb)

15/10 Calories of Assault Bike

15 min Time Cap

By kevinbest73

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