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Three Parter

by Andrew B

barbellclub-oct2016am-3Waqas A

When receiving a power jerk (aka push jerk) you should land with your feet wider than you initiated, making sure your body is completely upright upon landing. You can see the back aspect of Waqas’ wrists, elbows, shoulders, butt, and heels line up.

Same position with different arms would complete a clean. Issues arise when mobility is compromised.


CrossFit WOD for Thursday 12/15

thruster 6x4x60 (of 1RM front squat)

AMRAP in 5 minutes:
10 front lunges
20 toes taps

AMRAP in 5 minutes:
5 shoulder-to-overhead
5 burpee-over-bar

AMRAP in 5 minutes:
5 thrusters
10 burpees

Rest 3 minutes between each AMRAP. Scaled = 20/15kg, Fitness = 44/29kg, Performance = 70/50kg.

Post all three AMRAP scores to whiteboard.


HellaFit WOD

“RAINSTORM”

:40/:20 work/rest
3x each set
1 min rest between sets

#1
– squat
– pushup
– shoulder fly

#2
– split squat, L
– split squat, R
– pullup/ring or hinge row

#3
– ramp sprints
– shuttle runs
– jumping lunges


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