Shackle Island CrossFit – CrossFit

Pausing split jerk plus split jerk (2-2-2-2-2)

5 sets of 2 pausing split jerks + split jerk

Set 1- 2 reps @ 65%

Set 2- 2 reps @ 70%

Set 3,4 and 5- 2 reps @ 75%

All sets are taken from the RACK. On the pausing split jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds. In the complex above, we are to complete (2) pausing split jerks, followed by (1) split jerk where there is no pause.

Metcon (Time)

4 rounds for time of:

16 pistols squats

200 m run

16 HSPU’s