SECTIONAL WOD 11.3

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OVERHEAD POSITION

This is a great picture borrowed from the CrossFit Mainsite to demonstrate the different overhead positions Coach Peter and Jared see during workouts.  Anytime we have a movement overhead we want to see picture #1 where the core is tight, heads slightly peaking through the shoulders, and everything is locked out above.  Many members often find themselves in positions #2 and #3 and don’t realize it.  Keep that core tight and make sure we peak the head through the shoulders when finishing a rep.

  Clean and Jerk Technique 4×4

SECTIONAL WORKOUT 11.3

WOD
Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 110lb) Jerk (165lb / 110lb)
Description
Squat clean and Jerk In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
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13 thoughts on “SECTIONAL WOD 11.3”

  1. WOD:
    17 reps @ 145# (If this comes up again, I’m going for the full 165#!)
    Post WOD (from yesterday):
    Fastest split time – 1:14

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  2. I used 115 and finished with 23 reps. Weight was pretty light but my shoulder is still tweaked from a few weeks ago.
    If we do this again and I’m feeling good, I’d love to try the full 165.
    Fun, big class.

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  3. 14 reps @ 95 – looking for the right grip between squat clean & jerk. should have done this at 115lbs but felt necessary to again focus on technique.
    good fundamentals class and feeling more control everyday!

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  4. 13 reps with the womens bar and 30 lbs. (63.5 lbs I think?) I kept wanting to do the split jerk instead of the regular one…Martin set me straight though lol Fundamentals class was very helpful and I like CFNT wayyy better than Gold’s Gym…people talk to each other/encourage each other and it’s like a little family 🙂 And the coaches are very helpful and patient w beginners like me! <3

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  5. Amazing job to everyone all day! It is so fun to see things clicking for soo many. Please keep taking advantage of the fundamentals and the coaches, we are here to help!

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  6. WOD: 11 reps at 73#
    Right shoulder nerves aren’t happy tonight. Will rest it tomorrow.
    Fundamentals Class – always helpful to review technique. Thanks to Peter, Jared, and Martin for all their help!

    Reply

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