262-923-1302 info@gridcrossfit.com
262-923-1302 info@gridcrossfit.com

Barbell Club

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Grid CrossFit – Barbell Club

Strength

5 cleans & 3 jerks (5-5-5-5 @ 50,60,65,70% )

Partition them how you want ..5 total cleans..just add the 3 jerks in their somewhere

Back Rack Lunge (8 (4 each leg) @50,55,60,65%)

Jerk recoveries (5 @70,75,80,85%)

Learning how to step out of jerk. Rack bar so you can get underneath it …extended arms ..push bar up with legs in split position. Then bring front leg back about a third of the way..then back leg in

Front Squat (3 x 5 @ 75%)