9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 5/9/18

May 08, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Weightlifting

3-Position Clean + Split Jerk

each complex consists of 4 reps; the three position clean + 1 jerk at the end.

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor

Metcon

Tiger Blood (Time)

3 RFT:

400m Run

10 Clean and Jerks, 135/95
Athletes will have an opportunity to refine their positions on the clean and practice the split jerk before completing a BIOCF benchmark workout. The three positions are from the pockets, one inch above the knee, and the floor. While the split jerk will be used in the complex, push jerks will likely be the best option within “Tiger Blood”. The clean and jerks within the metcon should be a weight that athletes could complete 10+ unbroken repetitions when fresh. If unable to run, complete one of the following:

500 Meter Row

28/20 Calorie Assault Bike

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