Friday February 22,2013  

skill: clean and jerk


start lighter, not for max but to finish at a decent weight perfecting form. increase weight in small increments to allow body to keep form. split jerk is acceptable as well.

"Cueing the Push Jerk" with Russell BergerCrossFit Journal video [wmv] [mov] [HD mov]




double unders situps

- a counted double under is when the rope passes under the feet 2 times, NOT once and then almost! have integrity in how you count double unders. A good EFFORT does not equal a rep.

3 singles to 1 du

Annie (Speal) [wmv][mov

try and have a counter.

Coach Mark will be showing us the skills that he learned from the Buddy Lee certification.