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The King of Lifts

By Crossfit Coolidge Corner | In WOD | on April 9, 2014

By now everyone has Cleaned, and you have Jerked. Today we will combine both into the most powerful lift on the planet; the Clean and Jerk, where we are able to move the most weight from the ground to an overhead position. We are not going for max attempts today, but rather working in small sets so that we can establish speed under the bar and the requisite strength needed to make each Jerk as strong as possible. We want to make sure that we USE OUR LEGS off the floor and keep our chest up so that the bar will stay over our center of balance point (in between the ball of our foot and heel). Make sure to jump under the bar fast and stand up out of the squat hard. In this video, notice how upon the Jerk, Chad moves his feet into the Split position, driving himself under the bar and meeting it with straight arms. lets have some fun with this today and throw some weight around!

Strength

Clean & Jerk 3-3-3-3-3

 

WOD

Every minute on the minute for 8 minutes

4 Box jumps (30/24)

6 Kb Swings (53/35)

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