Check out the link below for the clean and jerk. Whether you do a split clean and jerk or not, it's a great demo of how to receive the bar in the jerk.
Warm Up:
2 Rounds of:
Run 200m
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
5 HSPU
Leg Swings- 10 each leg
STRETCH AS NEEDED
Strength:
DL
3-3-3-3
WOD:
AMRAP 12 min
3 Clean and Jerks 145/95
then 2 rounds of:
3 Ring Rows
6 Push Ups
9 Box Jumps 24/18
http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov
Melissa- 200#/4rds+1 C&J (63#)
ReplyDeletePaul- 245#/3rds+2 C&J RX
Amy-145#/11:23-4rds(65#,1rd of RR-PU-BJ each rd)
ReplyDeleteJeremy-165#/(123#)
ReplyDeleteMack-295x3/RX 4rds RX
Jason C.-185#/(75#) 3rds 2 box 5
WILL-I-AM-345x5/ RX 4rds 6 PU RX
Kyle-295/ RX+ 5rds+3 C&J
Jameen-(65#) 4rds
Savannah-5rds+2 C&J (63#)
Kaitlyn-5rds+2 C&J RX