We haven’t tested our split jerk for a while. The most power and fastest way to move a bar from your shoulders to overheard, the split jerk is also the most technical. The coach will review this movement with you before cutting you loose to look for your max. If you are not comfortable with the split, you may push/power jerk.
CrossFit Alloy WOD for 12/16/2015:
Olympic Lifting Accessory Work:
Split Jerks
1, 1, 1, 1, 1, 1, 1
MetCon:
Row as Many Meters as Possible in 5 Minutes
Rest 2 Min
AMRAP 8 Min:
10 Shoulder to Overhead (115/75)
15 Situps
30 Double Unders
Post Weight, Meters, and Rounds to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
Row as Many Meters as Possible in 5 Minutes:
Rest 2 Minutes
AMRAP 8 Min:
10 STO (95/65)
10 Situps
20 Double Unders
Brass:
Row as Many Meters as Possible in 5 Minutes:
Rest 2 Minutes
AMRAP 8 Min:
10 STO (75/55)
10 Situps
20 Double Unders or 60 Single Unders
Bronze:
Row as Many Meters as Possible in 5 Minutes:
Rest 2 Minutes
AMRAP 8 Min:
10 STO (55/35)
10 Situps
40 Single Unders