Crossfit Fife: Jerks, cleans + handstands 26/3/12

Sunday 25 March 2012

Jerks, cleans + handstands 26/3/12

ROM

A) Burgener warmup

B) 1- (Jerk behind the neck + jerk from front rack) x 5

2- 2-clean position x 5 floor and high hang

C)

9/12/15 reps for time of:

Power Clean & Jerk (135/95 lbs)
Hand Stand push-up
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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

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