This is a great picture borrowed from the CrossFit Mainsite to demonstrate the different overhead positions Coach Peter and Jared see during workouts. Anytime we have a movement overhead we want to see picture #1 where the core is tight, heads slightly peaking through the shoulders, and everything is locked out above. Many members often find themselves in positions #2 and #3 and don’t realize it. Keep that core tight and make sure we peak the head through the shoulders when finishing a rep.
Clean and Jerk Technique 4×4
SECTIONAL WORKOUT 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110lb)
Jerk (165lb / 110lb)
Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
“A harvest of peace is produced from a seed of contentment.” — Proverb Weekly Focus: Santosha (contentment) Derived from the Sanskrit word “sam,” meaning completely or altogether, and “tosha” meaning contentment or acceptance. Translated…