CrossFit Campbell: Workout of the Day

   Review Tues notes regarding: starting, lift off, passing the knees, power, extension, & pull under position(s).
Jerk: start...bar above clavicles on shoulders, fingers on bar, elbows down slightly, inflate lungs, lift chest
Jerk: dip n drive...hips lower directly under bar, weight toward heels, drive quick & strong against floor, weight moves toward ball of feet, chest up & strong throughout
Jerk: split & catch...both feet move simultaneously & land together, drive body down against bar, front shin almost vertical, weight on ball of rear foot, shoulders & hips in line on catch, feet & hands hit together
Jerk & Jerk related exercises...(1) press, (2) push press, (3) power jerk, (4) foot work drill, (5) jerk

Comments

[yunus]

35x3
45x3
55x3
65x3
75x3
85x1
95x1
95x1
105x1( could not get under bar completely. Need to get low)

[Avinash]

45 lbs-

shoulder flexibility is not there on the transition from the clean to getting under the bar. I can reposition thumbs (not acceptable) to do the press-jerk however that's not gonna work at heavier weights.

[K2]

Split Jerk:
45X3
65X3
75X3
85X3
95X2
105X2
115X1
125X1
135X1
145X1

Need to focus on a solid core, separating the two moves, and getting a better drive. Footwork was decent. Right arm/wrist/shoulder was tight and lower than my left.

[COR]

Split Jerk:
Felt pretty good today. Started with 35 x 3 and kept working progressions up to 135 x 1's. Did some more technique work at the end with just 65#.
I need to work on getting lower under the bar as the weight gets heavier. I still have some sort of mental block I need to break through on that.

[Rach]

Clean and Jerk:
Progression up to 70 x 2 (could have gone heavier)

[Gina]

Clean and Jerk:

35x3
35x3
45x3
55x3
55x3
65x2
65x2
70x1 (bad form)
70x1 (didn't lock it out)

[sodapop]

Clean and Jerk...what you do to a deer after a good hunt.

Clean and Jerk with split-jerk:
45 x 3
65 x 3
75 x 3
85 x 3
95 x 2
95 x 2
105 x 2
115 x 1
115 x 1