Last week, finished our push press strength sequence and maxed out our clean and jerk. So, this week, we are going to test our max effort split jerk. A highly technically lift, the split jerk requires a lot of coordination and confidence under a load. When done properly, the legs slide into the split position and the athlete catches the bar overhead without a lot of upward movement on the bar. Because we are driving ourselves below the bar, we are able to maximize the amount of weight we can press (“catch”) overhead.
If you are not comfortable with the split position yet, do a push jerk.
CrossFit Alloy WOD for 4/7/2016:
Olympic Lifting Accessory Work:
Split Jerk
1,1,1,1,1,1,1
MetCon:
AMRAP 15 minutes:
Row 1000m
then…
5 Pullups
10 Pushups
15 Squats
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 minutes:
Row 1000m
then…
5 Pullups (banded)
10 Pushups
15 Squats
Brass:
AMRAP 15 minutes:
Row 1000m
then…
3 Pullups (banded)
6 Pushups (knees)
9 Squats
Bronze:
AMRAP 15 minutes:
Row 750m
then…
3 Jumping Pullups
6 Pushups (knees)
9 Squats
Split Jerk: 155 lbs. for 1 rep
Platinum WOD: 10 rounds + 7 with strict pull-ups.
1,000 m row: 3:44
BG: Thanks for pushing me!