Today the Strength Piece and WOD will be the same for both Open and Comp Folks.
Strength:
Clean & Jerk 7×4
Sets start every 3 minutes.
Post highest successful set’s weight to www.logwod.com
Video courtesy of CrossFit HQ. Coach Bergener going over the points of performance of the Clean and Jerk. For these, work on full squat clean and a split jerk.
As you approach the bar, have the bar intersect the top of your shoelaces rather than where you tie your shoes. From here, reach down and grab the bar with stiff legs. Once you grip the bar, bring your shins to the bar, this will drop the hips in place and keep your chest up higher than a deadlift.
As you start the first pull from the ground, go at deadlift speed and treat it as a deadlift (get your knees out of the way rather than going around the knee). Once the bar hits mid thigh, explosively open the hips, hit the highest shrug possible, then pull yourself under the bar, getting your elbows pointing forward as quick as possible as you hit the bottom catch position (same as the bottom of a front squat).
Stand back up. Feel free to give a little bump to improve your hand position. Then, dip, drive/press, and split. Nail the landing, then to finish the move, stand up with feet close together and bar fully locked out overhead.
WOD:
“Blake”
4 Rounds for Time:
100ft Overhead Walking lunge (45)
30 Box jumps (24)
20 Wallball shots (20)
10 Handstand push-ups
Post time to comments/www.logwod.com
Picture courtesy of CrossFit HQ. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Video courtesy of CrossFit New England. Games athlete Heather Bergeron knocking out Blake.
Cash Out:
CrossFit Team Offutt Tactical Fitness 