Hill Billies

V3 CrossFit – CrossFit

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Warm-up (No Measure)

1:00 Slow Bike or Row

1 Round of Strict Cindy

:40 Medium Bike or Row

1 Round of Strict Cindy

:30 Fast Bike or Row

200 Meter Jog

Metcon (No Measure)

SPLIT JERK SKILL

Part #1 – Jerk Balance

3 Sets of 3 – Empty Barbell

3 Sets of 3 – Light Load (<50%)

Metcon (No Measure)

Part #2 – Tall Jerk

3 x 3 Empty Barbell

3 x 3 Light Load (<50%)

Clean and Jerk (Split Jerk 7 Sets of 3, building in weight.)

Set #1 – 3 Reps @ 50% of 1RM Split Jerk

Set #2 – 3 Reps @ 55% of 1RM Split Jerk

Set #3 – 3 Reps @ 60% of 1RM Split Jerk

Set #4 – 3 Reps @ 65% of 1RM Split Jerk

Set #5 – 3 Reps @ 70% of 1RM Split Jerk

Set #6 – 3 Reps @ 70% of 1RM Split Jerk

Set #7 – 3 Reps @ 70% of 1RM Split Jerk

today’s goal is truly a moderate load. Moderate, with our best technique. Let’s use today as a chance to improve our technique, which can only happen with sub-maximal loads.

Metcon (Time)

21 Dumbbell Hang Squat Cleans (50’s/35’s)

21 Kipping Handstand Pushups

42 Cal Row

15 Dumbbell Hang Squat Cleans (50’s/35’s)

15 Kipping Handstand Pushups

30 Cal Row

9 Dumbbell Hang Squat Cleans (50’s/35’s)

9 Kipping Handstand Pushups

18 Cal Row

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