Sandyspringscrossfit

Ray from Quest Nutrition, joined us for a quick W.O.D. on Saturday.

Noah

Marisol

Two of our newest bad ass Chicks working through the "Lumberjack 20".

Split Jerks

1-1-1-1-1-1-1

A split jerk start the same as a push jerk (or push press or press for that matter) in the jerk position, elbows in front of the bar. Standing upright dip (with a vertical torso) 2-4 inches and explode out of the bottom of the dip. At the top of the drive push the bar overhead while simultaneously dropping under the bar into a lunge position. Recover by moving your front foot back, your back foot forward until you're standing upright. Drop the weight from Overhead if it's heavy enough. Or watch the video linked above for a simple visual explanation.

Wear your Chuck Taylor's or weight lifting shoes. I've always promoted the use of weightlifting shoes (like these) and Nate finally broke down and bought a pair, ask him how he likes his Olympic lifting shoes. Running shoes are particularly unsuited for the Olympic lifts, as the spongy soles take up force from the drive and have an unstable landing position. Barefoot is also not a good option for this lift.