Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for split jerk

WOD #334 – 16 March 2011

W/U: 8 min @ 1 min (4 snatch bal 15#, 4 V-sit, 4 HSH)

WOD: Split Jerk 1-1-1-1-1-1-1
65-85-85-85-85-85-85-85

4 Rounds
Run 400m
2 Minutes Rest – scaled to shorter rest

time = 12:20

WOD #318 – 16 February 2011 – Recovery 58

W/U: 10 min @ 1min (4 thrusters 35#, 4 pull ups blue band)

WOD: Split Jerk 1-1-1-1-1-1-1
35×4 – 45×4 – 55×4 – 60×4 – 65×4 – 70×4 – 75×4 – 80×4

Run 3k – substituted recovery WOD

5 min @ 1 min
10 GHD back ext w/ 10#
3 ring dips w/ bands

5 min @ 1 min
10 GHD back ext w/ 10#
10 sit ups

notes: first real split jerk WOD since injury, so did muliple reps at all weights to get the feel for the skill

WOD #229 – 26 August 2010

W/U: 4x(5 bar front squat, 2 min foam roll quad, 5 bar split jerk, 1 min lax ball trap, 10 push, 10 bar DL, 10 sec Sampson stretch)

WOD: Wendler deadlift
105×5, 130×3, 150×3, 167.5×5

4 Rounds
1 Power Clean (135/95) – scaled 60#
2 Hang Squat Cleans (135/95) – scaled 60#
3 Split Jerks – scaled 60#
10 Burpees
Rest 1 Minute

time = 7:37

Notes: next time go 65#

WOD #220 – 11 August 2010

W/U: group

WOD: Wendler press deload 5-5-5
25×5, 30×5, 40×5

Split-Jerk 1-1-1-1-1
35-55-DNF
Push-press 3-3-3-3
65-70-70-DNF

2 Rounds, AMRAP
1 Minute Sandbag Toss
1 Minute 10ft Wall Ball (20/12)
1 Minute Strict Pull-ups – scaled to red/black bands
1 Minute Pistols – scaled to ring-assisted
1 Minute 1 Arm Weighted Lunge (55/35) – scaled to 25#

total reps = 142

Notes: This was a total cluster.  Completely unorganized and not well explained or planned out, which resulted in a ton of frustration.  The sandbag for women (25#) was too light, the weighted lunge was not prescribed on the white board so I just guessed at the weight I was supposed to do (could have done 35#).  The stations were not set up in chronological order, so people were scrambling everywhere.  Annoying.