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
Tuesday, February 28, 2012
Monday, February 27, 2012
Tuesday 2-28-2012
Warm Up:
Run 200m Forward
Run 200m Backward
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Sit Ups (on GHD)
10 Hip Extensions
STRETCH AS NEEDED!
WOD:
4 Rounds for Time:
Run 400m
15 Pull Ups
15 Burpees
Run 200m Forward
Run 200m Backward
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Sit Ups (on GHD)
10 Hip Extensions
STRETCH AS NEEDED!
WOD:
4 Rounds for Time:
Run 400m
15 Pull Ups
15 Burpees
Sunday, February 26, 2012
Monday 2-27-2012
Warm Up:
Row 400m
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Hip Extensions
10 Push Ups
10 Ring Rows
Stretch as needed!
Strength:
Back Squat
3-3-3-3
WOD:
AMRAP 15 MIN:
20 Air Squats
15 KB Swings 70/53
5 Shoot Throughs
Row 400m
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Hip Extensions
10 Push Ups
10 Ring Rows
Stretch as needed!
Strength:
Back Squat
3-3-3-3
WOD:
AMRAP 15 MIN:
20 Air Squats
15 KB Swings 70/53
5 Shoot Throughs
Friday, February 17, 2012
Friday 2-24-2012
Warm Up:
400 Run w/ medball
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Back Extensions
10 Push Ups
10 Ring Rows
WOD:
AMRAP 16 min
400m Row
7 Push Press 135/85
11 Bent Over Rows 135/85
400 Run w/ medball
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Back Extensions
10 Push Ups
10 Ring Rows
WOD:
AMRAP 16 min
400m Row
7 Push Press 135/85
11 Bent Over Rows 135/85
Thursday 2-23-2012
Warm Up:
400m Run
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Sit Ups
10 Ring Rows
10 Straight Leg Kicks
Stretch as needed
Skill Work:
For 10 min work on Bridge Ups and Bridge Holds
WOD;
6 Rounds for Time:
15 Box Jumps 30/24
15 V-Ups
15 Wall Balls 20/14
15 Chin Ups
400m Run
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Sit Ups
10 Ring Rows
10 Straight Leg Kicks
Stretch as needed
Skill Work:
For 10 min work on Bridge Ups and Bridge Holds
WOD;
6 Rounds for Time:
15 Box Jumps 30/24
15 V-Ups
15 Wall Balls 20/14
15 Chin Ups
Wednesday 2-22-2012
Warm Up:
50 Double Unders
Then 2 Rounds:
10 Pass Throughs
10 Roll up v-sits
10 Glute Bridges
10 Pull Ups
Strength:
RDL
3-3-3-3
WOD:
AMRAP 20 min:
400m Run
15 TTB
10 Hang Snatch 115/75
50 Double Unders
Then 2 Rounds:
10 Pass Throughs
10 Roll up v-sits
10 Glute Bridges
10 Pull Ups
Strength:
RDL
3-3-3-3
WOD:
AMRAP 20 min:
400m Run
15 TTB
10 Hang Snatch 115/75
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