Friday February 22,2013
skill: clean and jerk
3-3-3-3-3
start lighter, not for max but to finish at a decent weight perfecting form. increase weight in small increments to allow body to keep form. split jerk is acceptable as well.
"Cueing the Push Jerk" with Russell Berger, CrossFit Journal video [wmv] [mov] [HD mov]
WOD:
Annie
50-40-30-20-10
double unders situps
- a counted double under is when the rope passes under the feet 2 times, NOT once and then almost! have integrity in how you count double unders. A good EFFORT does not equal a rep.
3 singles to 1 du
try and have a counter.
Coach Mark will be showing us the skills that he learned from the Buddy Lee certification.
[youtube http://www.youtube.com/watch?v=1yHjnfABvhw&w=420&h=315]