Iron Grip CrossFit – CrossFit
Jumping is not necessarily an essential skill for human movement, but it is very indicative of general strength, speed, power, coordination, agility, balance and accuracy. The longer you maintain your ability to jump, the longer you will maintain a strong hedge against decrepitude.
https://www.youtube.com/watch?v=52r_Ul5k03g
http://journal.crossfit.com/2012/09/powerliftingjumps.tpl
Warm-up
A: Warm-up (No Measure)
3 Rounds
20 Jumping jacks
3 Snatch grip deadlift
3 Hang power snatch
3 Power snatch
Rd 1: Partner Overhead wrap stretch
Rd 2: Partner shoulder extend + lift
Rd 3: Partner overhead reach + lift
Add weight to the bar for each round
Skill
Jumping progressions
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
2 Power snatch @ 155/105
10 Box jumps @ 24/20″
Rx+ =
165/115
30/24″