Thursday WOD 20091112

Clean and Jerk 1-1-1-1-1-1-1

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one rep max effort (1RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.

Post loads to comments.

Annie Cleans Heavy…[wmv][mov]

Learning the Push Jerk, Rob Miller…[wmv][mov]

Split Clean and Jerk…[mpg] [rmvb]

All demos courtesy of www.crossfit.com.