Cajun CrossFit – Cajun60
Jerk Technique (3-3-3-3-3)
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.
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.