CrossFit Kivnon 160628


We are going to move the HERO WODS to Fridays for a while, see how it works, Each Friday class is the only one for that time of day so if you want to finish the WOD we won't have time caps.

Today's SWOD

Spend the class warming up and completing a one rep max behind the neck split jerk.

also -

Throughout the class, accumulate either 100 burpees, 200 double unders, or run a mile after you're done lifting.

Please check out the link for this movement -

http://www.catalystathletics.com/exercise/213/Jerk-Behind-The-Neck-Split-Jerk-Behind-The-Neck/

It is an excellent movement for building confidence and a linear torso and bar path. You may find you can split jerk more from behind your neck than you can from your front rack position.


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