CrossFit Ballwin – CrossFit
Steve “Lightning Bolt” Johnson
Warm Up #8 (No Measure)
10 Calorie Row
10 Inch Worms
10 Air Squats
Strength & Skill
Pause Jerk (5 sets of 3-4 reps)
**1st dip on the Jerk is held in the bottom position for 2-3 seconds.
**Can be caught in the athletes primary Jerk receiving position.
**Training: helps generate power, adjust balance & posture positions, identifies forward knees (in dip & drive), or dip collapse.
50 Clean & Jerks
**EMOM: 5 Toes-to-Bar
Sc Hard enough to get 8-10 reps unbroken