Rack Jerks!
Olympic lifts are a great way to improve many aspects of our fitness. They are, indisputably, highly technical. Today offers us a chance to build stability in the snatch (and just our shoulders in general) by forcing us to stabilize heavy weight overhead in a snatch grip. You will most likely be able to rack jerk more than you can overhead squat (as you need to be able to get the weight overhead to squat it) and much more than you can snatch. As your body adapts to this stimulus, you will find yourself much more comfortable with both of these other lifts. Recognize the potential this has to aid so much of what we do here and let’s get some heavy weight up today!
Keep in mind – we will be doing this movement with a wider (snatch width) grip.
STR:
Rack Jerks
3-3-3-3-3
WOD:
10 Burpees
15 Shoulder to overhead (135/95)
10 Burpees
30 Hang Power Cleans
10 Burpees
45 Deadlifts
*use the same bar for all three lifts
Reminders
- This Saturday CrossFit Somerville will be doing an Invasion Benefit for the Red Cross to support their relief efforts in the Philippines. Class will run at its normal time and everyone is welcome to attend. If you’re not at your weekly limit, there is no fee (of course, your donation is welcome!) . If you have used up all of your classes but you to join, your $20 drop-in fee will go directly to the Red Cross. Invite your friends and family! Lets hang out, enjoy this awesome community and do our little bit to help out.
- Holiday schedule reminder – there will be no classes on 11/28 and 11/29.
Rack Jerks- woof. #105
WOD: 9:46 rx
Today was confirmation that I am not a morning person.
In brighter news: Super amped about tomorrow am! Hope to see a lot of people there. I will be bringing beers to reward us all for our good work!
High fives, people.
One of the highlights of my morning was seeing you walk through the door at 6:10am! Now, just get up an hour earlier next time and we can wod together. 😉 Nice work on the RX today!
Rack Jerks – 125#, 135# for one. The hardest part of this whole thing was bringing it back down onto my shoulders. Scary.
WOD: 6:56rx. I thought the deadlifts were going to be a walk in the park. I thought wrong.
As a quarter Filipino, I am making a point to be there tomorrow. It’s a gorgeous country filled with great people – let’s all do what we can to help!
RJ: 85#
WOD: 8:29 (65#)
Erin was at 630, weeeeeeeeeeeeeeeeeeeeeeeeeeeee! I have nespresso machine so next time you come, we can take shots 🙂
Started 75#, then dropped to 65# at HPC. The hang was much. Probably added $20 to jar, swearing every time I power cleaned instead of hang when resetting. Really liked this WOD after all that.
Nice job 630 to start your wkend with badassery.
RJ: 165# (185# for 2)
I enjoyed these. This is the most weight that I’ve ever held overhead in a snatch-width grip and it felt good. Being able to land the bar safely on your shoulders is a skill in itself!
WOD: 7:34 RX
This is a sneaky one! And to think I wanted to do it at 155#…..yeahhhhh righttttt.
Rack jerk: 75#
WOD: 8:41, 65#
Rack Jerk: 95#, 105# for 2, sucked failing that 3rd one
WOD 7:55 @ 65#
I love Friday nights at the box!!