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October 17, 2016

Skill

EMOM for 10 Minutes
3 Push Jerks

For today’s skill work we are working on cycling the  shoulder to overhead movement we call the push or power jerk. We’ll work from the floor by power cleaning the barbell to the shoulders for every set.  In this style of jerk you keep your feet in line with each other and under the through the entire movement. Drive the bar off of your shoulders in a controlled but explosive dip and drive. As the bar leaves your front rack position drop into a partial squat and catch he bar overhead. Ideally you drop just low enough to catch the bar in a locked position rather than having to finish with a press out to get the bar overhead.  Don’t forget to stand up to finish each rep.  This can be completed at moderate to strong effort but you should be well below max effort.

WOD

AMRAP in 10 Minutes
30 Double Unders
15 See the lights sit-ups 15/10 lb

Workout notes:  Double unders can be challenging if you did not have prior jump rope experience before seeing them in CrossFit. The movement seems simple but can be very challenging to learn.  The key to bridging the gap between single unders and double unders is practice!  Start by performing some single unders and then introduce and explosive jump while doubling the timing of your wrists.  Ideally you practice at least 100 reps so if you scale by cutting the volume then make sure you see around that number of attempts in the workout.  See the lights sit-ups are unique in that they force a stricter style of sit-up. keep the weight locked out overhead for every rep and keep your feet planted to the floor. Don’t use the weight a way to generate momentum by swinging it forward.

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