CrossFit Jackson

"GWEN"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

Power Clean...[slide show]
Jerk...[slide show]
Clean & Jerk...[wmv] [mov] [wmv 2]

"Max Reps - 224 Clean and Jerk Demo," - video [wmv] [mov]

Rest Day or Skill Work

Core Work

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

No GHD? You can sub Roman Chair or anchored sit-ups and "Good Mornings" for back extensions.

Glute-Ham Sit-up Elements Lecture Clip...[wmv][mov]
Back Extension, Hip Extension, Hip-back Extension...[ wmv]

APRIL FOOLS???

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Run Corrections, CrossFit Newport Beach...[wmv][mov]