3.18.2014

W.O.D.3.19.14




Split Jerk
1-1-1-1-1-1-1

EMOM for 8 Minutes:
3 Split Jerks @ 75% of your 1 RM

Community Notes:
CrossFit Harmony will be running another Girls on Girls Competition on Saturday, May 31st at 9:00AM. This is a female-only partner competition and the cost per team is $100 (includes a t-shirt). For more information about the event, please visit www.GirlsonGirlsThrowdown.com. 

CrossFit King of Prussia members are able to pre-register for this event! If you're interested, please send an email to info@girlsongirlsthrowdown.com indicating your desire to participate and you gym name. The ticket pre-sale ends on Sunday, March 23rd, so act now to reserve a spot.

More notes:
Coach Plentus is running Clean and Jerk Clinic at KoP on Sunday, 3/30 from 12-3pm and has a few spots open. Click here to register today.

Quote:
“You only live once, but if you do it right, once is enough.”
― Mae West
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5 comments:

  1. emilyyannabellaMarch 19, 2014 at 10:36 AM

    9:30 Amazing work on the Split Jerks! Darcy, awesome PR!
    Susan: 85 (form)
    Allison: 93#
    Darcy: 47 (PR!)

    ReplyDelete
  2. Stephanie VincentMarch 19, 2014 at 1:19 PM

    Some good looking split jerks at the nooner!!

    Kate F. 73#
    Audrey 93# pr
    Jill H 93# pr

    ReplyDelete
  3. Chris P.March 19, 2014 at 8:42 PM

    4:30
    P 255
    Fugo 90 (25# PR!!)
    Marci 65
    Travis 185
    Justin R 215
    Roman 175
    Regi 135
    Ryan B 325
    Jim C!!!!! 285

    5:30
    Mike L 175
    Eddie 75
    Rebecca 73
    Manisha 75
    Tim Mcc 195 CJ PR by 10#
    Tim H 180

    Did you all think the split jerk could be gone over in so much detail? Haha, that was only a sampling from my CJ clinic btw (March 30th hint hint)

    General rules: setup with elbows slightly forward, but not as much as the front squat; throw the bar off your body; press yourself down as quickly as possible, locking those elbows out quickly; balanced legs with a bent knee to have square hips; recover smart.

    great job everyone, congrats to Fugo on a huge PR. Welcome Jim C to class!

    ReplyDelete
  4. MirandaMarch 20, 2014 at 7:05 AM

    6am:

    Erika 114#pr - getting stronger
    Ronnie 65# - very nice to meet you! Excited to have you in class
    Tracy 115# - solid form
    King 185# 200 next time, you judt got tired
    Nick 205# PR - you have more weight in you, you are stronger than you think

    sorry this is late, I was in meetings all day yesterday then a company dinner!

    ReplyDelete
  5. Jason LyonsMarch 20, 2014 at 10:27 AM

    Gotta turn the back toe in...

    ReplyDelete