From the hang to overhead

Georgia had some of the fastest and most efficient movement all day...

She has completely dialed in on our CrossFit Oldtown Classic;

"From the hang to overhead"

WOD:

Hang Power Clean to a Push Jerk

AMRAP

2 Minutes of Work

2 Minutes of Rest

6 rounds

Pro: (85lb W - 135lb M)
Stacey 121 reps
Gar 75
Joel 74
Katie 73
Craig 65

Pack (75 W - 115 M)
Georgia 115 reps
Lef 88
Karen 86

Porch: (65 W - 95 M)
Keturah 100 reps

Stuart 100lb x 69 reps
Danny 100
Matt 93
Steven 87
Sarah 55
Kaii 45lb x 95
Robin 45lb x 91

Flickr Pictures uploaded soon...

Strict press, push press, push jerk

Hey Team,
Great progress on your overhead strength!
Much of this is due to our increased core strength - A person can't have "ripped abs" if they don't know how to properly "tighten" them - Bracing the mid-line (abs) during our functional exercise circuits helps...adding a moderately heavy load to the same movements helps dramatically.

We utilized the first 15-20 minutes of class to work:

Strict press x 3, push press x 3, push jerk x 3

The goal was to work up to a heavy load in the push press and then without putting the bar down hit some push presses followed by push jerks - This progression was a classic example of the hierarchy of power, skill, and functional movement.

We followed with a high repetition pullup circuit that had even our "running allergic" excited about the 800 meter run break...

Stacey and Danny finished this in sub 20 minutes...smoking!