Pic Courtesy of CrossFit Photos
HAPPY HALLOWEEN!!!!
FEEL FREE TO COME IN COSTUME TODAY FOR CLASS!
OPEN:
Strength/Skill:
Work up to 80% of your 1RM on Clean and Jerk today.
If you do not have a 1RM, you will spend 10 minutes working up in weight to a weight you can handle for 3-4 reps. That will be the weight you use for…
5 rounds of 2 reps (Full) Clean and Jerk
Sets start every 90 seconds
Focus on Consistency in your technique
Post weight used in sets to comments/www.logwod.com
Video courtesy of CrossFit HQ. Coach Burgener going over the Clean and Jerk. Notice when Sage cleans the weight up and stand fully, before she jerks the weight she gives the bar a small bump to adjust her hands into a better position. As you go up in weight, this move will be essential to give you a better shot at getting your jerk. Today, I would like each of you to work the split jerk. As Coach Bergener mentions you are basically landing in a quarter lunge with feet between hip and shoulder width. To get a feel for that, step into a long lunge. Now, back your front foot about 6 inches. This where you should land. Just remember, once you dip and drive to get that bar moving up, get your body down under that bar FAST!
WOD:
“Halloween Leg Hell”
Complete Twice:
1min Body Weight Front Squat
30 Sec Rest
1min Ball Slams 25/12
30 Sec Rest
1min Burpee Box Jumps 24/20
30 Sec Rest
score=total reps
Enter score to comments/www.logwod.com
Cash Out
10 Strict Hand Stand Push Ups – or one minute Hand Stand hold
10 Strict Toe2 Bar
COMP:
Strength/Skill:
Clean And Jerk:
Spend 20 minutes Working to a new 1RM
Suggest you do sets of 5,5, 3, 3, 2, then go on singles until you hit a new 1RM
Enter highest successful 1 Rep to comments/www.logwod.com
WOD:
“Halloween Leg Hell”
Complete Three Times:Score=total reps
1min Front Squat 225/155 (or body weight if that is heavier)
30 Sec Rest
1min Ball Slams 30/20
30 Sec Rest
1min Burpee Box Jumps 30/24
30 Sec Rest
Enter score to comments/www.logwod.com
CrossFit Team Offutt Tactical Fitness 