“Behind The Neck Jerk…”

Posted: December 18, 2014 in Uncategorized

DON’T FORGET!!!

THIS SATURDAY WE WILL BE  HOSTING RC CrossFit’s ANNUAL CHRISTMAS PARTY!!!

I Can’t Wait To See Everyone Out Of Their Gym Clothes & Get All Dolled Up!

Party Starts @ 7PM & Goes On Until ?!?!?! As Far As Food, It Will Be Pot Luck Style… So Bring Your Favorite Dish or Snack! As Far As Drinks, Coaches Will Be Providing All The Hard Alcohol, But We Would Like Some Help With Mixers. As Far As Beer, It’s B.Y.O.B… Feel Free To Bring Any Other Drinks You Want… And… Don’t Forget To Bring Your White Elephant Gift!

Also… We Will Be Cleaning Up The Box Right After The 10AM GRID WOD On Saturday… Any & All Help Is Welcome & Appreciated!!! Thanks Ahead Of Time… Not To Mention Help With The Clean Up On Sunday With The AfterMath!!!!

Behind The Neck Jerk?!?!

Believe it or not, 99% of you have already performed Behind The Neck Jerks… If you have ever performed an OverHead Squat, then you had to perform a Behind The Neck Jerk to get the Barbell OverHead!!!

Be Careful lowering the Barbell back down to your back… If it’s too heavy, then just Dump It!

Coaches get their Power Clean Skill Work in today!

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 15 Mins To Establish a 1 Rep Max Behind The Neck Push Jerk or Split Jerk

MetCon…

For a Total of 3 Rounds:

1 Min Max Behind The Neck Push Jerks or Split Jerks (Using 60% of your 1 Rep Max…)

1 Mins Max Step Ups (Rx’d: M-24″/F-20″…)

1 Min Max Nose To Deck Push Ups (Rx’d: M- Toes On a 24″ Box/Nose To Deck/ F- Toes On a 20″ Box/Nose To Deck… MOD: Rolling Push Ups…)

1 Min Rest

You Will Have 3 Scores… Total Jerks, Total Step Ups & Total Push Ups…

3…2…1…GO!!!

Mando

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s