February 1, 2012

WOD 120201:

BB Gymnastics

20 minutes Split Jerk technique work. (diddn’t realize it was just the jerk, so tried cleaning as well, got 185)

Notes: Work on creating space under the bar. Make sure, after elevating the bar off the chest, to actively push down as quickly as possible. Notice the height of the bar when Chad is holding it in the rack position and compare that to the height it is at when he receives it overhead. This is what I mean by creating space under the bar (watch the video until the end, the lift is repeated in slow motion).

Conditioning

For time:

100 Pullups (10:24)
100 KB Swings 24/16kg (absolutely vertical) (took me to 16:12)
100 Double-Unders (finished at 24;12)
100 OHS 95/65# ( tried 2 and shut er down)

Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.

About crossfitcphs

PE Teacher at Carleton Place High School
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