Jerk blocks provide an elevated surface to drop the weights back onto when working on jerks. This way you don’t have to lower your weights back onto the rack position (a skill in itself) or to drop it down to the ground completely every rep.
ARTICLES
+ Donny Shankle Barbell Complex – All Things Gym
CrossFit WOD for Thursday 12/7
establish a heavy load for the following complex within 12 minutes: clean pull + 3 hang clean pulls + hang clean + jerk
rack jerk 6×2
3×20 dumbbell bench press
3×20 JM press
3×20 plyo pushups, challenging height every round
200 banded lat pulls, red/purple
HIIT WOD – 12pm
Long Interval
Every 5 mins for 25 mins
20 Cal Row
20 dbl db walking lunge steps
20 hanging knee raises
20 dbl db burpees
HIIT WOD – 5:30pm
Long Interval
Joint Mobility
Game: Partner crab races
1:15 Stations
-Rower
-Wall Ball Situps
-Walking lunges
-Plank to Down Dog (add pushup for challenge)
-Step Ups with High Knees
-KB push presses
**Followed by Lap around the block and 45 seconds rest
50 KB Swings to finish