Liftmore 8.14.15

Liftmore 8.14.15

PSKC CrossFit – Liftmore (Olympic Lifting)

Jerks for days…

Warm-up

1: Jerk Balance (4 x 3 Climbing)

https://www.youtube.com/watch?v=XLGOJ9FZW3U
Commit to diving underneath the bar with the front knee stacked over top of the ankle. Get into a good split position first and keep the back heel off the ground.

Weightlifting

2: 3 Position Clean (Work up to a heavy set of the complex)

1 x High hang squat clean

1 x low hang squat clean

1 x full clean (touch floor)
Time to test this out again. Similar to the complex we performed Tuesday for the snatch. Keep the bar close and watch your foot work. Focus on big leg drive through the floor instead of prematurely getting into the toes.

EMOM – Every Minute on the Minute

3: Metcon (Weight)

EMOM x 10 complete one set of the following complex:

1 Push Jerk + 2 Split Jerks

Record weight used on heaviest successful set.

No Comments

Post A Comment
Follow

Get every new post delivered to your Inbox

Join other followers: