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03/26/14

March 9, 2017

March 25, 2014

 

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| Categories: Train

 

Lu Xiaojun – Gold Medalist at the 2012 Summer Olympics; 77kg weightclass

 

Watch his dip in the jerk.  Especially in the slow motion you can really see the knees drive out while his chest stays completely vertical.  His jerk is called a squat jerk.  And no, tomorrow during your 1RM attempt is not the time to try it for the first time ever.

Strength

Establish a Clean and Jerk 1RM

Conditioning

10 min AMRAP:

6 HSPUs
10 Pull-ups
12 Jumping Squats (45/33# bar)

* Compare to 12/21/13

NOTES: Arrive on time to class today.  Depending on amount of people, you may need to partner up and share a bar/weights.  Short warm-up will be on the board, come in and get started so you can have as much time as possible for your lifts.  🙂

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North Raleigh Crossfit Created by Cardinal Group Marketing
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