jenna jerk

Push Jerk and Curtis P

Push Jerk and Curtis P

Strength Workout (SWOD)
5.3.1 Push Jerk
greer jerk

Coaches Corner: Push Jerk Tips

The Rack Ready Position:
Feet should be shoulder width apart, pointed straight. The bar should be held across the front of the shoulders (in between the clavicle and the deltoid), resting on the finger tips with hands open and triceps parallel to the ground.

Initiation/Execution The Dip:
Minor flexion of the knees and hips into a quarter squat position. After reaching the proper depth you quickly go into triple extension to lift the bar off the shoulders.  At this point the bar should be floating.

The Drop:
Once the bar leaves the shoulders you will flex the hips and knees in preparation for the drop. As the bar travels upward, the elbows will go into complete extension with wrists the athlete will straighten.

Completion Reminder:
The lift is not completed until you are at full extension and show control of the lift.

Workout of the Day (WOD)
12min AMRAP
200m Row
4 Curtis P’s (135/85)
(75%, 85%, 95-100%)

Front Rack Lunges 12 Days of Christmas at CrossFit Tidal Wavejenna jerk

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