PG Crossfit – CrossFit
Front Rack Lift (5 Sets of 5 )
First Push of the Push or Split Jerk
Athletes are in the front rack position. Dip and begin the push with elbows pointed to the opposite wall. Only lift a few inches. Working on the initial push and bar positioning.
Increase weight only if athlete’s form is perfect.
• 20 Alt Single Arm Shoulder Press (35/25)
• 100 m Farmer’s carry (53/35)
Rest 2 minutes
• 8 Renegade Rows (35/25)
• 100 m Overhead Plate Carry (45/25)