"WHAT A JERK"
Posted by Katie Patty
I LOVE JERKS. No really, I do. The Push Jerk is my favorite
lift , hands down. It blows my
mind how capable and powerful our hips are (and we all know, hips don’t lie).
When executed correctly and efficiently, we have the ability to lift massive
amounts of weight over our head. What is cooler than that? As someone with a
less then impressive strict press, I EMBRACE a good, fast hip opening. It’s not
about how strong you are up top, how big your biceps are, or how loud you grunt
and yell. It’s about fast, strong, smooth technique. That’s right. Technique,
people. Learn to love it. And learn to learn it.
Check out the link below for some outstanding cues on how to
improve your Push Jerk (Hint: some of this stuff might transfer into other
movements we do in CrossFit – so weird, right??).
Advanced:
EMOM for 5mins:
Push Press x 3
Males use body
weight
Females use 1/2
body weight
then
10 min AMRAP:
30 Double Unders
12 Burpees
Intermediate:
EMOM for 5mins:
Push Press x 3 @95/75
then
10 min AMRAP:
15 Double Unders
12 Burpees
Beginner:
EMOM for 5
mins:
Push Press x 3 @55/35
then
10 min AMRAP:
60 Single Unders
Meghan,
ReplyDeleteDidyour wod from friday "Burns so good" (7rtf- 7 ohs, 7 burpee/bj). Tweaked it to start getting ready for open
15min AMRAP
-7 OHS (115#)
-& Burpee/box jump (30")
10 rounds even RX
-Thanks for the wod CFJax!!!!
-Joker
CFHC