WODs
 | Wed, Sep 20 2017 |  |
 | Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner |
| Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (286 days ago) |
| 20170920 Overhead | 20170920 MetCon |
20170920 Overhead(Weight) 3 sets: 3 reps Strict Press at 75-85% of 1RM -rest 2min b/t sets ----------------------------------------------------- 4 sets: 4 reps Strict Press in Split Stance at 30-40% of 1RM Jerk -rest 2min b/t sets -You will begin by putting your feet into a split jerk position and then maintain that position while performing 5 strict presses. Make sure that the front knee isn't past the toes and the back knee is slightly bent. This movement will strengthen your overhead position, core stability, and split jerk technique. ------------------------------------------------------ 5 sets: 5 reps Half-press variation Tall Jerk: 1. Keep the weight balanced on the heels/Midfoot pwhile maintaining full foot contact with the floor. 2. Press the empty bar about halfway up (approximately to the top front of the forehead) and hold—this is the starting position for the lift. 3. Lift the feet and move into the split position as you punch under as described above. Only add weight past the bar as advised by the trainer. ***The purpose of this movement is to improve aggressiveness, timing and accuracy in the jerk. |
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