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Behind The Neck Jerk

Upper Echelon

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Workout

WOD - Tuesday, April 3, 2018

Warm-up

2x
20 Jumping Jacks
10 Wall Balls
5 Burpees

Mobilize Shoulders as Needed

With Empty Bar (Rep as needed)
Strict Press
Push Press
BTN Push Jerk
BTN Split Jerk

Weightlifting

Behind The Neck Jerk (Work up to a 1 RM with good split-jerk technique)

Behind The Neck Jerk

This is a jerk variation that aligns the bar and the trunk and simplifies transition to the overhead receiving position allowing you to practice the split jerk more effectively.

Metcon

Upper Echelon (Time)

For Time Complete:

100m Sprint
21 KBS (53/35)
7 HSPU
100m Sprint
18 KBS
6 HSPU
100m Sprint
15 KBS
5 HSPU.......etc. until last set of
100m Sprint
3 KBS
1 HSPU

RX+= (70/44)
Have a few HSPU, but not that many? Sub 2-3 HSPU each round instead.

Travel WOD

Tabata Float
20s on/ 10s off for 8 rounds each movement

Sit-ups
Straight Leg Raises
Lemon Squeezers
Flutter Kicks
* Rest 1 Minute between each movement

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, April 03, 2018

Male Clients

1

Private

5:30 PM CrossFit

1 x 1 @ 275 lbs

2

Garret
Merkley

5:30 PM CrossFit

1 x 1 @ 265 lbs

3

Robert
Self

5:00 AM CrossFit

1 x 1 @ 255 lbs

4

Bryan
Bureau

5:30 PM CrossFit

1 x 1 @ 225 lbs

5

Alex
Karpinski

7:30 PM CrossFit

1 x 1 @ 185 lbs

5

Brennan
Wesolowski

8:00 AM CrossFit

1 x 1 @ 185 lbs

6

Brandon
Henry

5:00 AM CrossFit

1 x 1 @ 165 lbs

7

Dennis
Shelton

4:30 PM CrossFit

1 x 1 @ 155 lbs

shoulder test/+

7

Russ
Anderson

5:00 AM CrossFit

1 x 1 @ 155 lbs

8

Casey
Hall

Drive Thru

1 x 1 @ 145 lbs

8

Robin
Gautham Mu ...

6:00 AM CrossFit

1 x 1 @ 145 lbs

9

Rich
Marino

5:30 PM CrossFit

1 x 5 @ 135 lbs

BTN PP (TOE)

9

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 135 lbs

10

David
Stevens

8:00 AM CrossFit

1 x 1 @ 130 lbs

11

Ken
Walma

5:00 AM CrossFit

1 x 1 @ 115 lbs

no thanks

12

Greg
Bickhart

5:00 AM CrossFit

1 x 1 @ 100 lbs

13

David
Johnson

8:00 AM CrossFit

1 x 1 @ 75 lbs

14

Jeff
Davis

10:00 AM CrossFit

1 x 1 @ 45 lbs

careful with right shoulder

Female Clients

1

Dana
Boyle

10:00 AM CrossFit

1 x 1 @ 150 lbs

2

Kasey
Kohring

5:30 PM CrossFit

1 x 1 @ 145 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 115 lbs

failed at 120

4

America
Jones

7:30 PM CrossFit

1 x 1 @ 110 lbs

5

Michelle
Gillespie

8:00 AM CrossFit

1 x 1 @ 105 lbs

6

Jena
Marullo

8:00 AM CrossFit

1 x 1 @ 95 lbs

sore neck

6

Michelle
Vaughn

8:00 AM CrossFit

1 x 1 @ 95 lbs

7

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 85 lbs

8

Andrea
Kilgren

7:30 PM CrossFit

1 x 1 @ 80 lbs

8

Karlye
Ramer

10:00 AM CrossFit

1 x 1 @ 80 lbs

8

Kerry
Welch

10:00 AM CrossFit

1 x 1 @ 80 lbs

9

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 75 lbs

9

Marcy
Butler

8:00 AM CrossFit

1 x 1 @ 75 lbs

10

Allison
Elliott

8:00 AM CrossFit

1 x 1 @ 65 lbs

working on form

10

Emily
Thaxton

8:00 AM CrossFit

1 x 1 @ 65 lbs

11

Lori
Adkins

10:00 AM CrossFit

1 x 1 @ 55 lbs

12

Private

7:30 PM CrossFit

1 x 1 @ 50 lbs

13

Linnet
Orbe

6:00 AM CrossFit

1 x 1 @ 45 lbs