Skill

EMOM for 10 Minutes
Push Jerk + Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with  the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice perfect mechanics before you increase the weight.

WOD

for time

400M Run
50 sit-ups
400M Run
50 Push-ups
400M Run
50 Sit-ups

Workout notes: Simple but effective! If you have been in the gym the last few days we have had a weight bearing emphasis in our WODs. Today we lighten the load and focus on speed.  Today’s workout is three total rounds keeping the volume fairly low for each movement.  Use this opportunity to push the pace on the runs a little bit as you will be able to recover during the sit-ups and push-ups.  Each set of sit-ups and push-ups is on the larger side but the total rep count is low so you can be pretty aggressive with each set if you are experienced. Newer CrossFitters can scale the volume by cutting the sit-up and push ups reps in half or by cutting off the last round.