No 9am Class. Barbells For Boobs registration starts at 9:30am and the first heat will kick off 10am. We will be firing up the grill for a BBQ after so bring something to share (Paleo prefered) and come enjoy the day.


Barbells for Boobs – “Amazing Grace” raising funds for the New Zealand Breast Cancer Foundation.

30 Clean and and Jerks for time

STANDARDS

Prescribed (Rx) is 30 Clean and Jerks. That is, the barbell is taken from the floor and is received in a front squat, thighs at or below parallel. The lifter then recovers to a standing position and jerks the barbell overhead. Split Jerks or Push Jerks are acceptable. Once the bar is under control overhead, with the hips and knees extended and the feet under the hips, the bar can be brought down under control and released once it reaches the level of the hips.

From the CrossFit.com FAQ: Clean & Jerk [wmv][mov]

Scaling

If you are not comfortable with receiving the bar in a front squat you may Power Clean or Muscle Clean the bar onto your shoulders and then get the bar overhead with either a press, push press, push jerk or split jerk.

In addition the bar may be deadlifted to a high hang position and a Hang Clean or Hang Power Clean can be used to position the bar on the shoulders. The bar can then be pressed, push pressed, push jerked or split jerked overhead.

In either case once the bar is under control overhead, with the hips and knees extended and the feet under the hips, the bar can be brought down under control and released once it reaches the level of the hips.

Power Clean [wmv][mov]

Hang Clean [wmv][mov]
Hang Power Clean [wmv][mov]

There will be a 15 min time cap on the workout.