S/S/S:

Push Jerk

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.  Final week of the Push Jerk before our 5X5 re-test.  Our goal this cycle is to not only get stronger in this movement, but to be more comfortable while under a load, making the Clean & Jerk more successful.  A secondary focus this cycle will be the controlled dip (you’ll see that here as well as in our high hang Snatch and Clean variations this cycle).  Learn how to not just drop suddenly into the dip, rather drop down in control like a coiled-up spring, and then as you VIOLENTLY extend upwards, you’ll get more power out of the hips, therefore moving more weight.  Once you extend and PUNCH with the arms, drop yourself under the bar FAST!  Make sure these are push jerks, not push presses. High reps each set this week to push that muscular endurance.  DO NOT let your form go down just to get through.  Keep the core tight, make the movement crisp!.

WOD:

16 Min AMRAP:

21 Cal Ski Erg

15 Pull Ups

9 Overhead Squat (95/65)

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Bar weight -> 75/55 -> as needed (if OHS movement is difficult, go down to PVC if needed)

Cool Down:

Thread the needle hold – 1 min per side

Child’s pose – 3 min