S/S/S:

Jerk (from blocks)

5×5

Increase weight each set

Video courtesy of Rogue Fitness.  Although we don;t have the Rogue Jerk Blocks, the ones the gym purchased are very sturdy.  Set the blocks up so they are right above your waist.  When a bar and plates are on top, you’ll have to squat down a little to get the bar up for your first rep, but now you will ave enough room to go into a full split jerk.  Once you stand all the way up with the weight over your head, make sure you are in the middle of the boxes prior to dropping the bar back down on the blocks.  This is much easier than bringing the bar back to the shoulders, hence the big advantage of the Jerk Blocks when having to perform more than one jerk.

I would prefer everyone work on doing Split Jerks over Push Jerks.  For those new to Split Jerk…

Video courtesy of MDUSA Weightlifting.  Some good cues, tips and tricks int he above video.  Coach Don McCauley teaches you his approach to the jerk in Olympic weightlifting, with a detailed look at movements and drills he uses.

WOD:

21-18-15-12-9-6-3:

Wall Ball (20/14)

Russian KB Swing (2/1.5)

Video courtesy of CrossFit HQ.  Kettlebell expert, Jeff Martone, instructs on the Russian swing.