070825 SATURDAY

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From the August CrossFit Journal to The Shed: Jerk Supports. Watch the video: Video

I saw the above exercises in the CF Journal this month and had to try them. This is a great exercise to help learn to stabilize weight overhead. You’ll be able to use far greater weight than you could jerk or snatch, but that is the point. Get comfortable and stable with big wieghts overhead and you’ll improve confidence for your snatch and clean & jerks.

0630h Metacon WOD: Pull-Push

3 Rounds for Time:

20 Deadlifts (boys 135# / girls 95#)

20 Slam Balls (20# / 8#)

20 Seated Ring Dips (feet resting on bench)

20 Knees to Elbows

0715h Power WOD

2x Burgener Warmup w/45# bar

2x Burgener Snatch Transfer Skills w/45# bar

Jerk Supports 5, 5, 5, 5, 5 (work up to max weight)

Snatch 5, 5, 5, 5, 5 (50-75% or 1RM)

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  • Craig

    Metacon:

    Craig: 14:24
    Burton: 16:29

    Power:

    Luca, Burton and I worked our way up to 265 on the jerk presses! Cool exercise.

    Snatches – 1st weighted snatches for Luca. And, Burton hit 95lbs for a PR (only cause 24hr Nautilus wont let him drop weights!). I worked up to 145 for 4 reps.