Taking a break from our stregnth work this week, it will return next week with 2 new heavy movements that we haven’t seen for a while. Today, we have some jerk practice. The goal of this EMOM is to feel the need to use a jerk. The jerk allows us to press the most weight over our head because we utilize a redip after the initial dip and drive. This allows us to press ourselves below the barbell to “catch” the weight locked out overhead. We then return our hips to full extension to complete the lift.
The first lift today, the push press, should be heavy. It should force the athlete to need a push jerk for the second lift. In other words, it should force the athlete to need to redip in order to lock out the second rep. By the third rep, the athlete will split his/her feet in order to redip below the bar faster and with more stability.
CrossFit Alloy WOD for 4/6/2016:
Olympic Lifting Accessory Work:
EMOM 8 Min:
1 Push Press (90%)
1 Push Jerk
1 Split Jerk
MetCon:
For Time:
Building Run
100 DU
Building Run
25 Jump Over Boxes (24/20″”)
Building Run
100 DU
Building Run
Post Time to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Building Run
75 DU
Building Run
25 Jump Over Boxes (24/20″”)
Building Run
75 DU
Building Run
Brass:
For Time:
Building Run
50 DU or 150 Single Unders
Building Run
20 Jump Over Boxes (24/20″”)
Building Run
50 DU or 150 Single Unders
Building Run
Bronze:
For Time:
Parking Lot Sprint
100 Single Unders
Parking Lot Sprint
20 Jump Over Boxes (20/short box)
Parking Lot Sprint
100 Single Unders
Parking Lot Sprint
So much cardio!