Challenge – Day 22

CrossfitXclusive
Push JerkCrossFit Cue of the Day:
When trying to understand the jerk, think of it in 3 phases.
The first phase is the dip and is about control, how well can you stay in position, chest upright, weight driven through heels, not dipping too deep etc.
The second phase is the drive and is about power, how much force can you apply to the barbell using your hips and legs.
The third phase is the press under and is about speed, how fast can you press yourself under the bar.
So we have dip (control), drive (power), press under (speed), stand (finish). Thinking about the jerk in these phases can sometimes help an athlete understand what they are trying to do.
–Pat Barber, CrossFit Level 1 Seminar Staff
 
Group Mobility
 
WU
 
3 sets (not for time) of:
 
50 Double Unders
15 Chest to Bar Pullups 
30 sec L-Sit 
 
Strength: Push Jerk
 
WOD - From CrossFit Invictus
 
“Lil’ Lauren”
 
3 rounds for time of:
 
5 Ground to Overhead (225/155#)
10 Deadlift (225/155#)
15 Handstand Push-Ups
 
8 Days left for the Challengers!!!
 
This entry was posted on Monday, February 4th, 2013 at 4:00 am. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

14 Responses to “Challenge – Day 22”

  • Nathalie Says:
    February 4th, 2013 at 7:13 am

    WU
    150 skips
    15 pull-ups (elastique rouge)
    30 L-sit… 3 x 10 sec de squats sits…

    STRENGTH
    Pratique technique du Push Jerk

    WOD
    3 rounds for time

    5 ground to overhead 55#
    10 deadlift 55#
    15 push-up

    T: 12:10

    Good job la gang de 5:30!!!
    Bonne journée tout le monde :-)

    Reply
  • Martine Says:
    February 4th, 2013 at 7:59 am

    Very impressive la gang d’a matin!! Tout le monde a très bien réussit avec les Push Jerks. Même les nouveaux qui avaient jamais faite de push jerks avant ont très bien faite! Wow!

    On est rendu a 10 d’inscrits pour les Games Open. Christine vient de s’ajouter a notre groupe!! Yes!

    Who else is in?
    https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

    Reply
  • Isa T-Rio Says:
    February 4th, 2013 at 10:15 am

    WU
    150 skips
    15 body pulls
    20 Situps

    STRENGTH

    Push Jerk (no weight)

    WOD
    3 rounds for time

    15 deadlift 125#
    15 push-up (on knees)

    T: 6:04

    Reply
  • Sonia Says:
    February 4th, 2013 at 12:27 pm

    Strength push jerk avec jusqu’a 115#
    WOD avec 95#
    time : 6:31

    Reply
  • Burpee Bob Says:
    February 4th, 2013 at 2:40 pm

    “Lil’ Lauren”

    3 rounds for time of:

    5 Ground to Overhead (135#)
    10 Deadlift (135#)
    15 Pushups

    Time 7:08

    Reply
  • Gino Says:
    February 4th, 2013 at 7:14 pm

    WOD: 3 rd
    50 DU
    50 Push ups
    50 squats

    Time: 13:01

    I dislike not being able to do the Rx wod. I hope this is a short term thing.

    Reply
  • Gaston Says:
    February 4th, 2013 at 7:25 pm

    Strenth:Pratiqué Push Jerk
    95×5,115×5 et pratique

    WOD

    “Lil’ Lauren”

    3 rounds for time of:

    5 Ground to Overhead (125#)
    10 Deadlift (125#)
    15 Pushups

    Time 9:08

    J ai réussi 12 DU de suite(avec des singles entre)Ca sen vient.

    Reply
  • Kirk Says:
    February 4th, 2013 at 8:05 pm

    Strenght: Press- 105-115-125-135-140. Supposer de faire 1X5 mais j’ai fiat 3X5 pour 3 set et 1X les 2 derniere :$

    WOD: 3 rounds for time:

    5 Ground to Overhead (135#)
    10 Deadlift (135#)
    15 Hand Stand Push Ups (Oy! Practice makes perfect!)

    Time: 13:38

    Reply
  • Armstrong Says:
    February 4th, 2013 at 8:25 pm

    Pratique de DU dans le warm-up

    Strenght avec Coach Martine. Merci !

    Wod (135 lbs, ab mat pour les HSPU): 9:35 avec HSPU pas très esthétique à la fin.

    Reply
  • Marcel Says:
    February 5th, 2013 at 9:14 am

    Strength: practice split jerk

    WOD:
    -une coupe de min a forcer sur 225 clean and jerk sans succès
    -une coupe de min a forcer sur 205 clean and jerk sans succès
    -finalement pu faire le wod avec 185lbs
    temps= inconnu!!

    just one of those days I guess…c’est comme si j’avais jamais faite de clean and jerk de ma vie lol

    Reply
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    March 16th, 2013 at 10:11 pm

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