Open WOD 13.1 on Saturday. Photos courtesy of CFW Member Bryan McGee.


Split Jerk- Work up to a weight that your technique supports

AMRAP in 7 minutes of…
4 Snatches (155/95)
2 OHS (155/95)
2 Snatch Pulls (155/95)

Wilmington Weightlifting
[Hang Snatch – 85% x 1] + [OHS x 1] x 10 – 60 sec b/tw sets. Go heavier possible.
Jerk – 80% x 1 x 8 – 60 sec b/tw sets. Go heavier if possible.
Snatch Shrug Pull on riser – (as heavy as possible – AHAP) x 5 x 5 – 90 sec b/tw sets
RDL – (AHAP) x 4 x 5 (4,0,1,0)

11 thoughts on “Split Jerk Technique

  1. t. says:

    Yeah… very nice Bryan. Thank you.

    A big congrats to everyone… way to get after it CFW!

    At the time of this post…
    Lidia B. is 1st Mid Atlantic/4th worldwide in the Masters 55.
    Marcie W. is 1st Mid Atlantc/17th worldwide in the Masters 40.
    CFW -Tm A is 7th in the region.

    Scott S. took 1st Place in his age/weight class this weekend at the Master’s Weightlifting Nationals! Melissa H. and Walt N. both took 4th place in their classes.

    Thanks for all the hard work CFW! It makes it all worth the while to see you all doing so many good things.

  2. Scott Smith says:

    And t. took third in his class at the National Masters weightlifting meet this weekend.

    We got some monsters in the box!!

  3. Mere says:

    Congrats to all who competed this past weekend in the Weightlifting comp and Open WOD 13.1. Great stuff Cant wait to see what the wod is this Week.

    Make sure you sign up for March Madness as well. This is the time to compete in a fun @ home competition. You get a t-shirt and food 🙂

  4. Barbara says:

    Congrats to everyone who competed this weekend and special shout out to all those who earned a placement.

  5. Bryan says:

    It was fun taking the pics on Saturday. You guys are challenging me to keep pushing. I’m honored to be a part of the CFW family.

  6. Amy A. says:

    Awesome job with Open WOD 13.1!! And congrats to those who competed in the Oly meet this past weekend. CFW rockin’ it out!! Keep it up ya’ll! 🙂

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