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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