A slow motion analysis of the split jerk. A good way to brush up for your max effort lift today!
If you really can not get enough CrossFit then check out this video of behind the scenes footage from the 12012 games.It is long, but contains some good footage of the athletes before they hit the big stage.
**A note for all of the CrossFit Open competitors. In the past two years there has been a few skills in the CrossFit open that have really set people back. I think at least one of them will come up again. If you take time post WOD to practice these it will go a long way when they come up in a workout. The skills are Toes to Bar, Double Unders, and Chest to Bar pull ups. Pick one that you would hate to see come up in the open workout this week and get to working on it!**
Strength WOD
A1) Split Jerk 1/1/1/1/1/1/1
A2) Snatch Balance 3/3/3/3/3 (barbell only/pause in the bottom for 3 seconds)
WOD
Overhead Squats (135#/95#)
Pull ups
21-15-9
Heather showing ’em how to KB swing!