Working it out

Kettlebell Snatch

Three amigos

Sean, Aaron, and Micky meet Linda for the first time.

"Linda"

a.k.a. "Three Bars of Death"

10/9/8/7/6/5/4/3/2/1-rep rounds for time:

1.5 x bodyweight deadlift
Bodyweight bench press
.75 x bodyweight clean

Hand over fist

Learning the L-sit climb

Bounce!

Broad jump

Making tracks

Powered by CrossFit, Travis Johnson splitboards Argentina.

Overload

Adding weight to static pull-ups is helpful for anyone seeking increased pull-up capacity.

Fight Gone Bad II

You were all amazing.

Rack jerk

Pressing weight overhead makes you stronger. Jerking weight overhead allows you to move a greater load and provides an overload and strength development that pressing alone cannot meet. Good technique is critical, but it is not a substitute for strength. All pressing variations can and should be used when addressing your weak areas—static, push, and jerk variants.

This photo sequence shows a rack jerk done, in this case, from behind the neck. (It can also be done with bar racked on the front of the shoulder, as in a regular jerk.) Because the lifter takes the loaded bar from the rack and doesn’t have to clean it into position for the jerk, it can allow a greater load (and a greater overload stimulus).

Execution of the lift is the same as in the traditional manner, once the lifter gets tight and steps out of the rack with the bar. Upon setting the feet and structure (with a giant breath) the weight is jerked overhead to the extended arm receiving position as the lifter drives his body down under it and the feet out into a split stance. The lifter works to stabilize the load, and then steps the front foot back and the back foot forward (as on any split-style jerk), ending standing erect with feet aligned.