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CrossFit WOD for 11/14/2013

By November 13, 20134 Comments

The CrossFit Alloy WOD for 11/14/2013:

Strength:
Split Jerk
3, 3, 3

Post Weight to Comments

MetCon:
Every Minute on the Minute for 12 Minutes:
7 Pullups
5 Hang Power Cleans (115/75)

Split jerks will be a new movement for some people.  You will receive a tutorial before performing the lift.  It is not meant to be done at high speed.  If you are new to the movement worry more about pressing a moderate load and pay attention to your form.  If you already know how to split jerk, your goal is to find the maximum weight you can split jerk 3 times.

Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Strength: Everyone is Platinum. You will receive a tutorial on split jerks if you have never done one. If you have never done one, spend your time with moderate weight working on technique. If you have done a split jerk before, find the weight you can split jerk only 3 times.

    MetCon:

    Platinum: As written above. Pullups must be unassisted.

    Steel:
    EMOM 12 Min:
    5 Pullups (unassisted)
    3 Hang Power Cleans (115/75)

    Brass:
    EMOM 12 Min:
    5 Pullups (may use a band)
    3 Hang Power Cleans (95/65)

    Bronze:
    EMOM 12 Min:
    3 Pullups or Ring Rows (may use a band)
    3 Hang Power Cleans (75-55/55-35)

  • JoeD says:

    Split Jerk @ 95 lbs.

    Met Con: Steel for 12 rounds. Thought about doing Brass but Jake convinced me to do Steel. Thanks, Jake!

    Good job, Brian and Rafa, for going Rx!

  • Jake says:

    Split Jerk – 115 lbs.

    Steel: only got 2 hang power cleans on 2 of the 12 rounds

    Nice job Joe on finishing every rep of Steel!

  • Rafa says:

    Split Jerk at 145 lbs.
    EMOM was RX….what a killer towards the last 4 rounds or so.

    Thanks Joe. Awesome work by everybody at 6am!