Tuesday, 11-15-11
NO EIGHT OR NINE AM CLASSES TOMORROW WEDNESDAY 11-16-11
10 Things you can do to improve your Clean & Jerk
1 – Shoulders hips and bar move off the ground together
2 – Activate Lats
3 – Shift to heels immediately from floor
4 – Jump hard
5 – Hips must move…fast, aggressively, rapid…um…..not slow, slow hips, slow bar.
6 – Do not dive or drop, pull yourself under the bar
7 – Make your turnover fast (fast elbows)
8 – The jerk dip = chest up, toes slightly out, weight on heels
9 – Jump up and punch down on the jerk
10 – Receive the jerk with all the weight centered on your hips
Plus watch videos!!!!
Skill Clean & Jerk
“Death by Clean & Jerk”
C & J on the minute until failure 135/95
Min 1 – 1 C & J
Min 2 – 2 C & J
Min 3 – 3 C & J
Min 4 – 4 C & J
Min 5 – 5 C & J….
AND SO ON UNTIL YOU CANNOT GO ANY MORE. YOUR SCORE IS YOUR LAST SUCCESSFUL ROUND.
CrossFit Kryptonite