#split jerks

[crossfitchalkbox]

051216 Space to Sweat / Split Jerk Drills & Gymnastics

Your workout for today is:

Movement & Skills: Split Jerk

A) Split Jerk Drills

5-8 sets of 3 Split Jerks from the rack @ medium weight

B) Gymnastic Conditioning

Every 5min for next 15minutes (3 rounds)

15 Pull Ups

20 Push Ups

30 Air Squats

- Aim to have 60-90 seconds of rest in between sets

 12 days of CrossFIt Challange starting Tuesday!!!

[deadlifts-and-deadlines]

Monday, Jan. 4, 2015

Front Squat

Work up to a heavy 5RM

5 x 33#

5 x 43#

5 x 53#

5 x 63#

5 x 68#

5 x 73#

Feeling confident that I could have gotten up to the mid to low 80s with more time on the clock. I need to stop starting out with just the bar and slap some fives or tens of that bitch. I am, however, finally getting the hang of squatting to parallel and no further. Hyper mobility, you are both a blessing and a curse. Caroline’s been telling me when I get to parallel so I can start to push up and it’s been very, very helpful in making me realize what paralell feels like. So hopefully I can start reaching it on my own soonish.

Split Jerk

1RM

I never just jerk. I always do a clean and jerk. Not suprisingly, it turns out that jerks are hella easier when there’s no cleaning involved because I’m not winded from the pull, which 7 out of 10 times results in slamming myself in the chin with a barbell during the push. My cues were to angle my front toe slightly inwards (for stability), and use my back leg for depth/stability. My clean and jerk PR is 83#, and I hit 83# twice with what felt like minimal effort. I kind of had to chase the bar both times, but I caught it and landed decently, so I’m counting both of them.

 1 x 33#

1 x 43#

1 x 53#

1 x 63#

1 x 73#

1 x 78#

2 x 1 x 83#

8 minute EMOM: 2-3 Clean + Jerk (light)

I used 53#. Jerks felt solid but I was having a hard time keeping my bar close. I’m definitley sore today in my shoulders, but I’m wondering if I should ahve gone heavier because of the cleans. Since the bar was very light my clean felt a little out of control -- like I was chasing the bar on the clean, and then having to regroup both mentally and physically for the jerk. Also, the bar kept scraping my left shin, which is still deformed/bruised/an open wound from my failed box jump last week so that was real fun.

All in all a great workout, though. I love EMOMs, and I definitely plan on making squats a priority this year so this was a great wod to kick off 2016.

[raincityathletics]

20140421 1.2 TUESDAY

Today’s WOD

WARMUP

Dynamic Stretch Wrists, chest, hips, Shoulders

TESTING: 1 Minute Max Burpees

STRENGTH

5min warmup practice/prep

E2MOM x7 1x Clean + 2x Split Jerks

WOD

A) TESTING: Single Set Max Ring Dips

B) 50 Abmat Situps

B) 1 almost Mile

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[girlmeetsbalance-blog]

Crossfit - 03.05.14

Strength - Split Jerks PR at 115#!!

Crossfit WOD - Open 13.2 AMRAP 10 5 Shoulder to Overhead (75#) 10 Deadlifts 15 Box Jumps (20")

Score - 5 Rounds

[bookworm333]

Last week when I pr'd my split jerk at 125#--so proud of this....and slightly shocked to see what I actually look like.  I've worked so hard.  What an amazing journey it's been. 

[everyrepcounts]

Olympic Lifting Fundamentals Class

Push Jerks 5 @ 65# 5 @ 85# 3 @ 95# 3 @ 115# (missed 2nd rep, was able to catch and re-rack on my shoulders. Was going to place on rack and Coach said "I asked for two reps, you still owe me one) 1 @ 120# (Mr forgot to add 5# to the left side of my bar. When I racked it, I was confused to why the right side felt heavier. After the rep, I went to add weight and noticed the missing 5# on the floor.) 1 @ 125# 1 @ 135# Split Jerks 3 @ 65# 3 @ 85# 2 @ 95# 2 @ 115# 1 @ 125# (fail) 1 @ 125# 1 @ 135# 1 @ 135# 1 @ 115# 1 @ 115# 1 @ 115# Split Jerks felt much better. I knew I wasn't getting under the bar fast enough! 145# is my current max for split jerks, hopefully I can match that on Saturday.