Jerk it

 In Workouts

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings
Before class

Conditioning

Push Jerk Bnk in Split – 3×5

Power Clean + Hang Clean (mid-thigh) – 70% x 1+1 x 5

Push Press (2 sec hold overhead) – 85%x3x3

Jerk Dip Squat (% of Jerk) – 95%x4, 100%x4, 105%x4

Recovery & equipment clean up

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