Cajun CrossFit – Cajun60

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Jerk Technique (3-3-3-3-3)

5 sets:

2 Pausing Push Jerks

1 Push Jerk

*Pause takes place in the catch position for two seconds.

Set 1 – 50% of 1 RM Jerk

Set 2 – 55% of 1 RM Jerk

Sets 3-5 – 60% of 1 RM Jerk
*Today, movement quality is far more important than reaching any pre-determined percentages.


Metcon (Time)

“Eighth Wonder”

8 Rounds for Time:

8 Push Jerks (135/95)

8 Barbell-Facing Burpees
*Moderate barbell. One that we could cycle for 21+ push jerks unbroken when fresh.

*Aim to hold onto the barbell for all 8 reps every round.

*Pace the bar facing burpees so that we can hold on for those bigger sets on the push jerks.

*Step-up burpees may be helpful in slowing things down and keeping the heart rate under control.

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