20171221

S/S/S:

BTN (Behind The Neck) Split Jerk

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Some good words of wisdom from Coach B.  One of the biggest benfits of Behind The Neck Split Jerk is the translation of bar position to our regular split jerk.  When you land a jerk, the bar should be right over the shoulders and hips.  Going from BTN allows our body to get comfortable with that position as it starts in that spot right away.  Just stand all the way up between reps and do not drop the bar too quickly on the shoulders.  Also, as the bar makes contact with the shoulders, bend the knees to absorb the shock.  Be careful to not land the bar on the neck.

 

WOD:

4 Rounds:

300M Row

10 OHS (95/65)

 

3 Rounds:

200M Ski Erg

8 Front Squats (135/95)

 

2 Rounds:

20 Cals Assault Bike

6 Deadlifts (185/120)

 

No pause between sections.  Once you finish the first 4 rounder, go right into the 3-rounder, then right into the 2 rounder

 

Scaling Options:

Bar weight -> as needed

 

Cool Down:

Oly Wall Stretch x 3 min

 

Couch stretch – 3 min per side

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