Wednesday, August 5th
Split Jerk (from the rack)
3-3-3-1-1-1-1 reps
Total weight overhead is an indicator of more than just shoulder girdle pressing strength. As the loads increase, hip drive and mid-line stabilization, as well as balance, speed and coordination, become more important components of the movement. Most of the time, a split jerk will allow maximal weight overhead (because of the lowest catch position). It also requires significant foot speed and commitment to driving yourself under the bar as it reaches its highest point of elevation, which is admittedly a counter-intuitive movement (though not as terrifying as a heavy snatch). Today, work on maintaining an upright torso during the dip, having a fast and shallow dip, and an aggressive drive into a deep split position with the bar directly overhead.
Split Jerk (from the rack)
3-3-3-1-1-1-1 reps
Total weight overhead is an indicator of more than just shoulder girdle pressing strength. As the loads increase, hip drive and mid-line stabilization, as well as balance, speed and coordination, become more important components of the movement. Most of the time, a split jerk will allow maximal weight overhead (because of the lowest catch position). It also requires significant foot speed and commitment to driving yourself under the bar as it reaches its highest point of elevation, which is admittedly a counter-intuitive movement (though not as terrifying as a heavy snatch). Today, work on maintaining an upright torso during the dip, having a fast and shallow dip, and an aggressive drive into a deep split position with the bar directly overhead.
View split jerk video:
http://video.google.com/videoplay?docid=-5583190543452722736&ei=ouZ4SryPGqHaqAK59KHTDA&q=crossfit+split+jerk&hl=en
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Lowcountry Crossfit West Ashley, Charleston, SC
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Lowcountry Crossfit West Ashley, Charleston, SC
95-95-115-155-165-175-205-225F
ReplyDeleteLowcountry Crossfit West Ashley, Charleston, SC
53-63-73-83-93(f)-90(f)-90
ReplyDeleteGreat job by everyone today! Keep up the good work and participation on these strength days..
ReplyDelete135-175-205-225-245-265F-255F-255F
Lowcountry Crossfit West Ashley, Charleston, SC
53-63-68-73-78F-73-73
ReplyDeleteToday was a good day as far as encouragement and teamwork! I think we have a healthy and positive group of people here and am glad to be a part of it!
Some people did this as well:
For Time:
30 lunges
200m run
100 Double Unders (400 singles)
200m run
100 sit-ups
200m run
30 burpees
19:00 (singles)
Lowcountry Crossfit West Ashley, Charleston, SC
11:56 RX on the other WOD
ReplyDeleteLowcountry Crossfit West Ashley, Charleston, SC