Thursday, July 17, 2014

Max Hang C&J, DU Ladder

15 minutes to establish Max Hang Clean & Jerk


Double Under Ladder
With a continuously running clock do ten double unders (DU) the first minute, 11 DUs the second minute, 12 DU's the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments. Compare to 9/20/12.
Upright torso in the dip-drive with Bethanie Giardina - [video]
Staying upright in the jerk with JP Bolwahnn - [video]
Elbow position for the jerk with JP Bolwahnn - [video]
Hip extension drill for the push jerk with Brett Fforde - video [ipod] [mov] [HD mov]


bill said...

Coach-I watched yesterday's video in prep for today's WOD. I paid close attention to the technical points being given on the right hand side of the video...the lounging on the ground and stretching and the standing around chatting with fellow crossfitters. I found it very beneficial and instructive and put it to work this morning. I must say though that all of the jumping around going on on the left hand side of the instruction video was rather distracting and most likely deterred me from gaining full eruditional benefit from the video clip.

Carport Crossfit said...

Haha!! Bill you are so funny!

Tomorrow's WOD is

EMOM for 10 minutes perform
2 Hang Dumbbell 1-arm snatches*
4 DB overhead lunges, alternate feet each lunge

*On even numbered minutes (0:00, 2:00, 4:00, 6:00, and 8:00) perform 2 snatches with RIGHT arm. On odd numbered minutes (1:00, 3:00, 5:00, 7:00, and 9:00) perform 2 snatches with LEFT arm.


4 rounds for reps of
20 sec Alternating DB Snatches (alternate hands each rep)
10 sec Rest
20 sec Jumping Lunges
10 sec Rest
20 sec Burpees
10 sec Rest