Iron Grip CrossFit – CrossFit
Being more efficient in the clean and jerk at light to moderate loads creates good movement habits that make a big difference when the loads get heavy. Two common errors we see in the clean and jerk: Early arm pull on the clean, and forward lean on the dip for the jerk. Here are two videos from coaches that offer pretty good solutions to these problems.
https://www.youtube.com/watch?v=m1wE8S7Ij9M
http://library.crossfit.com/free/video/CrossFit_Burgener_TheDip_3Jordan_ipod.mov
Warm-up
Warm-up (No Measure)
3 Rounds
10 meters:
Spiderman crawl
Bear crawl
Inchworm
Crab walk
Skill
Clean and Jerk
Metcon
Metcon (Time)
For time:
12 Burpees
18 Pullups
30 Clean and jerk @ 95/65
18 Pullups
12 Burpees
Rx+ =
Chest to bar pullups
135/95#