CrossFit 1490 – CrossFit

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Split Jerk

For Load:

Split Jerk

Set 1: 3 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 82%

Set 5: 2 Reps @ 85%

Set 6: 2 Reps @ 90% +

Rest as needed b/t sets

% based on your 1RM Front Squat

Metcon (Time)

For Time:

-30 GHD Sit-ups

-15 Hang Power Cleans 185/125#

-15 Toes to bar

-30 GHD Sit-ups

-15 Hang Power Cleans

-15 Toes to bar

-30 GHD Sit-ups

-15 Hang Power Cleans

-15 Toes to bar

-30 GHD Sit-ups

Rx+: As Prescribed

Rx: 155/105# / 20 GHD Sit-ups

Scaled: 135/95## / 30 Ab mat sit-ups / Knees to midline

Goal: 9-10:00

There will obviously be quite a bit of ab interference here so make sure you pick a barbell weight that can be moved unbroken or 1 break.

**15 min Time Cap**