You’re back! Two Rest Days, two chances to change your mind, and yet here you are. That’s really cool. We are all getting used to having you around!

Welcome to the Olympic lifts. Weightlifting (capital ‘W’) is another integral part of our CrossFit experience. There are USAW officials who have been heard to say the CrossFit is the best thing to happen to Weightlifting in the US since the barbell! CF is the “gateway drug” to Olympic lifting, and the USAW has seen a significant increase in membership as CrossFitters join their ranks.

Oly lifting, especially the overhead lifts, are usually something new for almost everyone starting CrossFit. The Clean, the Jerk (or Clean & Jerk), and the Snatch comprise the Oly lifts. Watch today’s demo video a couple of times. Head to the “Exercises and Demo’s” section and search for “Split Jerk” before you get going. This is another mono-structural WOD, one exercise done as a strength workout.

Unless, that is, you have never done any kind of Jerk before. If that’s the case, in the words of Jeff Martin, you have no business doing these for any kind of heavy PR. Start off with the “Burgener Warm-up” (Exercises and Demo’s) and do it a couple of times. Spend the day practicing with an un-weighted bar and groove the movement. We’ll do this again, for sure.

OK…here we go. From the squat rack take the bar and position it in the front rack position. Position your hands just barely beyond shoulder width. Dip (slightly close your hips and bend your knees), drive the bar up off your rack by straightening your legs and rapidly opening your hips, then drop under the bar into a partial, shallow split while simultaneously locking out your elbows. Stand up. Voila, a Split Jerk. Dip, Drive, Catch in the split. There's nothing like actually seeing this done; watch Kyle in the Demo.

It doesn’t matter which foot is forward. Try to have each foot just slightly OUTSIDE the midline (right a little right, left a little left) to give yourself some lateral stability in the split. A good lift is completed when you stand straight up. Rest 3-5:00 between lifts, enough to re-charge but not enough to get cool. This is the 2nd part of the Clean & Jerk, but we are just trying to go heavy on the Jerk; that’s why we start from the rack and not the ground.

So, go heavy? Ever done one of these before? No? Meh, don’t hurt yourself by getting all caught up in max fever. Make this a skill day and drill the lift. Done a little Oly lifting before? Then sure, have at it! Weightlifting has really taken off in CrossFit and we might see some really big numbers today.

Did I mention that Coach Burgener does an Olympic Weightlifting Cert for CrossFitters? Split Jerk. 3-2-1…GO.

Excellent gym, excellent trainers! Good job Lindsey and Kris Marcelli!

Does anyone know how to build the stacked boxes he is using in the video? Any and all help is greatly appreciated!

Wats a good warmup for this?

m/44/200/5'11"

row 2k 7:57

Split Jerk 1-1-1-1-1-1-1
45 67 89 100 111 122 133 144 155

Took quite a few months off. trying to get back into it..

Crossfit represen'n on Biggest Loser!!!
Of course all I could see is Nicole!!!!

Congrats to Misiovala Tupe, that's a lot of weight and a huge PR. No disrespect to him but I wouldn't count a press out, just saying.

Holy poop! Crossfit staff all over biggest loser! I knew bob has drank the look aid but wow!!!

Had to modify. Used my free weight machine and did seated mil press one rep max.
100-200-220-240-250-270failed-250-250

Sets of 3 - 155/175/185/205/215/225/245/255x1(PR!) 205/185

M/26/215#

Tupe is incredibly strong. I have to say though, that if you're interested in moving the most possible weight you shouldn't be following too much of the coach's advice.

In particular, he recommends pushing the but back to begin the dip. Your torso needs to remain as vertical as possible--particularly at the hips--to ensure that the ensuing drive pushes the bar vertically. When the weight gets heavy, even the slightest forward momentum imparted on the bar can mean the difference between a PR and a missed rep.

The dip should be initiated by pushing the knees forward and out hard. Act like you're trying not to bend your hips (Don't worry, you're still getting a powerful hip drive from this. It's just different from your typical squat or pull hip drive.). This is also true of push press. Also, try not to let your feet leave the ground until the last possible second to really get the most out of the drive.

Just some friendly advice! Lift heavy, my friends.

Misiovala Tupe, beast. Well done amigo.

135-165-165-165-165-165-165

135-140-150-160-165-155-155

First time. Worked on form.

65, 85, 105, 115, 115, 115, 115

Need to work on flexibility in the shoulders and wrists

m/44/5'6"/140

145-155-165-165-165-165-175(f)
cleaned from ground

155
175
190
205
215 fail
205
205

155
175
190
205
215 fail
205
205

I second Michael Thomas' comment about a print for building those boxes, any recommendations?

132-152-176-196F-186PR-196PR-106F

72"/192/m/21

google "jerk box" for plans

135/145/155/165/185/195(pr)/205(pr) by 20lbs.
And someone once told me Crossfit doesn't make you stronger.

First time doing these.
M/34/179/5'10

115-115-125-125-135-135-155

m/32/5'10/82kg

80kg - 176lb
85kg - 187lb
90kg - 198lb
95kg - 209lb
100kg - 220lb
110kg - 242lb
115kg - 253lb (PR!)

One of my CrossFit New Years resolutions was to hit 1 1/2 x BW...only 7kg (15.klb) to go!

M/21/194lbs London UK

Split Jerk 1,1,1,1,1,1,1 reps

100kg, 110kg, 120kg, 130kg, 140kg, 150kg, (PB) 155kg Split Jerk

Did a warm up and then the following sets. Started low to warm up and practice correct form.can't wait to try this one again!
95 x 4
105 x 4
115 x 4
125 x 4
135 x 2
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1--> PR
195 x 0--> almost but not quite.
190 x 0--> another case of almost. I will get it next time.

M/35/6'3"/200
185-195-205-215(PR)-225(PR)-235(F)-230(PR)

Prev:
135-155-185-185-205-205-215(F)
155-185-185-195-195-185-195
185-195-200-205-210-185-185

Hmmm, anyone notice the "Galt/Taggart" shirt on Doug chapman?
Why does crossfit continue to try and spread political ideology?

66lb
88lb
93.50lb
99lb
104lb
110lb
110lb

I really have to work on my technique

First time.
155-175-205-215F-215F-215-225F
M/26//5'9"/187

M/34/5'9"/193
115/115/135/135/135/145/150
First attempt at this workout felt great!

M 42/192/6'0"
145
165
175
180
185 f
180 f
175

135#
145#
155#
165#
175#
185# (failed)
180# (failed)
Should have gotten 180# atleast.

M/53/154/1-1-06

"Mary", details there.

Carole
F/54/5'6"/135

75
85
95
95
95
100
105

Kevin
M/53/5'11"/172

145
155
165
175
180
185(PR)
190(PR)

That was fun!

155-165-175-180-185-195-205

BW 136.2 today

145
155
165
175
185 -- pressed out a little
185 -- solid
200 -- solid; 5 lbs PR

Afterwards, 5 sets of 135x3 for practice.

Couldn't get BB outside with sufficient weight.

Subbed 7x3 split jerk with 2 X 20kg KB.

Subbed:
2 rds. of "Blue Flame"
500 m. row
30 burpees
30 KBS (1.5 pood)
1 mile run
28:15

Day 253
M/45/6'0"/190
135-155-175(PR)-185(F)-175-165-165

55
95
105
115
125
135
145
cleaned from ground. first time ever doing a jerk. felt really good!

115
135
145
155
165 (f)
165 (f)
155

38/m/173
175,195,205,215,220,225f,225f,185,215

185-195-205-215(f)-215(f)-215(PR)-220(f)

44/m/176cm/74kg

70-75-80-85-90f-88f-80 kg

Solid, but no new PR. Done right after 5x3 OHS (65kg PR).

135-145-155-165's remainder for form

105-115-125-135-145-155-165 30# PR

135 - 145 - 155 - 165 - 175 - 185 - 195 PR

135-155-175-195-205-225-225

M/38/71/180

135-155-175-185-205-215-225(f)

135 for all reps. Focused on form.

Followed by 21-15-9, burpees and KB swings 16kg.

M/26/6'2"/210

115-135-155-175-185(fail)175-175-175

95
115
135
145
155
165
185 fail agghhhhh!!!!!!!
Almost got my body weight!!!! Haha

M/25/215/5'11"
135
225
315
345
365
385
405

M/29/6'0"/195

135-155-175-185-190-195-205(pr)

176lbs -165lbs-176lbs-187lbs-198lbs-209lbs (f)- 209lbs

that is, in kg:

80kg, 75kg, 80kg, 85kg, 90kg, 95kg (f), 95kg

you may wonder why did I started with 80 and then came down to 75 in the second. Plain stupidity , I didnt check the plates and started with my supposedly 3rd weigth. I should have started with 70kg. Anyway, felt strong all the way to 95, and I failed. I guess my elbows were to low and when i dipped the bar came slightly forward, somehow I managed to put the weight overhead but couldnt keep it there. The bar shifted evenfurther out and it came down. The last one I felt much stronger, elbows little higher and confident, it didnt felt as heavy and it went quite well. Pretty solid jerk. :D

165-185-195-205-215-225(PRby20lbs)-230(F)

100-120-130-135-140-150-155(f)

First time.
95lbs x 4
1 rep:135.145.155.165.175(f).175.185.
M/17/5'10"/160lbs

M/27/5'8/188

155-170-185-195-205-215-225(pr)

Kind of new and had a quick question. With workouts like this what is a good rest time. 2,3,5,min's?

100-120-130-135-140-150-155
Cleaned from floor each rep - focus on form.

115-125-135-145-155-160-165(PR)

Previous 1RM - 155

m.32.69.175;
115#
135#
155#
165#
175#
185# (pr)
205# (fail)
195# (pr)

200# next time...

50-60-70-75-80-85(f)-80kg

105#-115-125-135-145-155-165

little push on 155, but 165 solid. And PR

======

split jerk history

10.28.12 -- split jerk 10x2, alternate legs fwd each rep: 115-125-130-135-140 (wrist pain) - 100 - 105 - 110 - 110 - 125. went with narrower grip after 140. better.

9.18.11 --- split jerk behind neck -- 95-105-115-120-115-115

8.13.11 -- btn jerks 115-115-125-130-135-125-125

4.17.11 (part of 'Hammer' scaled hero workout) 5 x 5 85# split jerk

M/31/195/72

185-205-225-245(f)-245(f)-230-235

M/20/6'0'/175
175
185
195
200
205
215
225-fail

115 135 145 155 165 175 135
loved the snatch drill video, praccticed prior to workout

m/42/5'8"/175

115
135
155
175
185 (pr)
205 (major fail-need to get some 5's)
185

185/205/225/235/245/255/260/265(fx2)

165
165
185
205
225
245 fail
235
255 pr

Broke my old record by 20 pounds here. The last rep was only slightly shaky on the lock-out.

Modified for my CoCr & Polymer Knee
Push Press: 115 x 3, 135 x 2, 155 x 1, 165 x 1, 170 x 1, 170 x 1, 170 x 1
M/55/6’/205

Rx 135,155,185,205,215,225f,225f,215

29/m/6'/250

155
175
185
205(too much press)
205!
210
215(press again)
215! PR
Followed it up with 50 ohs @95lb w/10 crunches for every rest

m/44/5'9/240
first timer 65x65x91x91x111x111

M/26/5'10/210

155
175
185
215
235 Fail
225 PR

First time doing workout. Mad ups Tupe.

115
135
145
155 f
145
135
135

185,195,205,215,225,235,245

Then
21-15-9
Push press 135
Burpee
Situp
Time: 8:40
M/6'3"/33/215

M/29/143#(65kg)

lbs - kg
143 - 65
154 - 70
165 - 75
170 - 77.5f
170 - 77.5 (PR)
176 - 80 (PR)
181 - 82.5f

F/51/5'6/125
Working form have only done this a couple of times
55 60 65 70 75 80 85#

135/145/155/165/175/180/185 (pr)

#11 Will

Thanks for the tip, seemed to work pretty good for me.

135-155-175-195-205-225-225

M/37/5'11"/183
95,105,135,135,145,155,155

Note: did Angie just before this. Returning to Crossfit after 6 months or so.

M/33/5'6/170

95-115-135-145(PR)-155(PR)-185(f)-155-155

Cleaned up with:
10 C/J @ 135#
10 power Snatch @ 115#
Heavy bag work (100 1-2 combo)

245/255/265/275/285/295F/295F

Lunch Time!
-Boz

Jake Walker, 17 years old

175-185-195-205-215-225-230, first time with the Split Jerk

33/M/5'10/152

Got up to 100 KG
Fail at 105 KG.

SANTI

26 / M / 5'9" / 140lbs

125-135-135-135-140F-135-125

I've done 150lbs before, but I haven't done these in probably six months, and my technique just wasn't there.

M/22/5'11"/182.4

135-155-175-195-215-225-230

65-95-115-135-155-185-205f

95(6)-115(4)-125(2)-135(f)-125(2)-125(2)-125(2)-
125(2)-115(4)-95(6)

Frustrating to get 2 reps at one weight, but unable to get 1 at only 10 lbs more. No explosive strength.

Shoulder is feeling a little sore, or maybe its the tricep?...

Anyway, subbed jerks with Nicole.

Nicole

400 m run
max rep pullup (note number per round)

me - m/40/6'/185 --
6 rounds + 160 m
pulls/round -- 35,20,20,18,16,16 -- total - 125

nephew - 25/5'10"/173 --
6 rounds + 240 m
pulls/round -- 27,13,16,16,14,15 -- total - 101

I still got him in the kip, but he smokes me on the run.

45-65-75-80-95-100-105

Split Jerk 1-1-1-1-1-1-1 reps

Kgs : 48.5-53.5-58.5(f)-53.5-53.5-53.5-58.5(PR)
Lbs : 107-118-129(f)-118-118-118-129(PR)

M/34/6'3/250
40 pull-ups
30 RDL
30 pull-ups
20 RDL
20 Pull-ups
10 RDL
10 pull-ups
5 RDL
Split jerk 135, 185, 225, 235, 255f

M/34/6'3/250
40 pull-ups
30 RDL
30 pull-ups
20 RDL
20 Pull-ups
10 RDL
10 pull-ups
5 RDL
Split jerk 135, 185, 225, 235, 255

did CFT instead today
Push Press: 205
Dead Lift:365
Squat: 425
M/29/184
Only third week of crossfit and enjoying it more everyday

M/24/220/5'11"

135
155
175
205 - Fail
205
205
205
205

"Cindy" 16 rounds + 6 squats
1-1-1-1 45#
1-1-1 65#

I don't have a rack, so I did the lift from the ground

F/45/5'2"/128

155-185-195-205-185-205-215 rx'd
should have started higher, i think i could have gotten 225

M/38/5'9"/195

135, 155, 170, 185, 195, 200(PR), 215(PR)

Then:

5 Rounds for time:
5 Shoulder to Overhead 75% of 1 Rep Max, start from ground
10 Burpees

9:48

Then for more fun:

12 min AMRAP
5 Push Press 75#
10 Box Jump 24"
15 SDHP 75#

7 rounds

175-185-195-205f-205-210-215PR

225. Huge weakness.

evening
Ran. 5k 28:00
Biked 5k 10:00

115
125
135
145
155pr
165pr
175pr
185pr
- 40lbs pr on last time - cross fit does make you stronger ;)

135,145,155,165,175,185,195(f)

102 burpees for time because i dont have a bar: 8.03min

50kg-55-60-62.5-65-70-72.5

M/28/70in/185#

w/u-6x95
4x135

185
195
205
215
225
225
225

165-175-185-195-205-215-225 (pr)

Back leg was not out far enough, and the dip was slow. Quicken up the movement.

165-175-185-195-205F-205F-205PR!

molly worked on form and worked up to 90 (PR)

cale worked up to 185 (PR) with fail at 200

ethan 85,105,115,120,125,130(PR),135(F)

kelley 85,105,115,120(F),120,125(PR by 15#),130(F)

M 30/6'3/210

135 warmup

155-175-185-195-205-215-225 (15 lb. PR)

95-135-155-165-175-185-195(f)-185

2013-01-09: 210.
2011-09-19: 203,225fX2.
2010-12-27: 221,230f.
2010-09-02: 216,220f.
2010-03-31: 211.
2009-12-07: 210.

Clean and Split Jerk 1-1-1-1-1-1-1 reps

155, 160, 165, 170, 175, 180, 185

1 - 7
155# Clean and Jerks
then
20 K's to E's
Then
15 Dips
Then
25 Reps of 155# Bench
Then
50 Box Jumps

First time - did Clean to Split Jerk/Worked Form
8 sets x 2 - 50,70(4 sets),85(3 sets)

135
155
165
175
185
190(F)
135x5
135x5
-Did not hit the PR of 200, but I have not done these in awhile.
-Form was a little shaky

m/41/6'4"/229

135-155-170-185-200-210(pr)-220(new pr)

M/29/165lbs/5'9"

135/145/155/165/175/185/200/210(f)

M/43/5'8"/175

155-160-165-170-170-170-175 (PR +20lbs)

29/m/6'/250

155
175
185
205(too much press)
205!
210
215(press again)
215! PR
Followed it up with 50 ohs @95lb w/10 crunches for every rest

M/30/5'9"/223

225
235
245
255
265
275
285

155-165-175-180-185-195-205

what is the title of music in WOD demo? I wanna hear that music when I work out. Plz anyone let me know~ TT

115 125 135 140 145 150pb 155 160f 160f 140

145,155,165,185,205,215f,210

Hi, what sort of time between sets is normal?

C-
165

M/30/6'5"/220

225
235
245
255
265 (f)
270 pr
275 pr

Last two lifts felt the best!

185-205-225-255-275(f)-275(f)-275 PR!

45-95-115-135-155-175-185

M /38/ 136 lbs/ 5'-6"
I did a different WOD on this Tues. night.. the WOD from a bunch of days ago:
M/ 38/ 136 lbs/ 5'-6"
5 rounds of:
10 T2B (I used rings instead because my bar is so close to the wall so doesn't allow for a back swing really)
10 power snatch with 75 lbs (I went well below my knees but didn't usually touch ground as I was using supwer small metal plates)
10 wall ball (I used 18 lb ball, but went pretty high to compensate)
As Rx:
9:25
This was MUCH more challenging than I thought. I was trying to balance between going hard and controlling myself to not burn out.
Snatch was the hardest by far.
T2R was a little prefatigue on grip for power snatch and then you're a bit winded and legs are little tired before hitting the wall ball.
GREAT WOD.

185
205
215
220
225
230 (pr)

Horrible form. Really relied on pressing out the weight.

135, 155, 175, 225, 245, 265, 275, 285(f)

165# x6

(filthy warm up)

135-155-165-175-185-195 (stopped at 6 rds by accident)

did sets of 5 push jerks

155

All you guy (and some gal) military crossfitters overseas, this is what you're fighting for!

will and ronnieboy, good tip on dip = knees fwd and out.

liked chad vaughn's split jerk article in CF journal recently. he's never seen a dip he couldn't shorten. helpful.

135 x 5
155 x 3
185 x 1
195 x 1
205 x 1
215 x 1
225 fail

had the 225 overhead but couldn't get it locked out. Didn't believe enough

95
115
135
155
175
185
200

SJ: 95,105,115,125,130,135,140 (+5lb)

M/53/153/1-1-06

Subbed "Uneven Grace"

Ground to Overhead 30 Reps for time.

35______25 on bar

9:24

M/40/5'11"/206

1 set every 3 min.

(kg) 60-65-50-75-80-85-90(f).

135-145-155-165-175(PR)-185(f)-165

Rested 2 mins between each set. Maybe should have gone a little longer as 185 was a massive fail but 175 was relatively easy.

M.38.170.5'10"

M/24/6'/160

95-115-135-155f-155-165f-165

Technique was not 100%; could've rep'd out more, but a good workout, nontheless.

195, 205, 215, 225, 235, 235 (f), 225 (f), 225, 225, 225, 225

65-95-105 then when back down to 95 and did more reps/practised technique

Don't have bumper plates at the globogym so didn't want to take the weight up much higher

185-205-225-245PR-265(f)
1x10 on min=205

Worked to 215 inside squat rack, multiple fails on 225. Started with weight resting on catch bars, on fails kept clanging weight off bars on bottom prior to pushing up.
9/19/11:
Worked to 225, maybe more but need to drop weight from top
Then 100 x double unders (split roughly into 30s)
Then 800m swim unbroken

Compare to:
101227 - Push Jerk - 205, 210, 215, 220, 225, 230(f), 230
100902 - 200 (Push Jerk)

95-115-135-155-165-175-185

95-115-135-155-165-175-185

185-205-215-225-230-240-250

M/25/260/6'1"
185,235,245,255,265,275,295

135-185-205-225(f)-225-205

No bumper plates... bites.

63-73-78-78-80-80-82kg

185, 185, 205, 225

done before FGB

50-60-70-80-90-95f-92.5f-92.5f

50-60-70-80-90-95f-92.5f-92.5f
West dorm. All weights accurate.

Behind the neck
135-165-175-185-195(f)-195(f)-185(f)
Not happy.

F/42/5'6"/145

85-105-115-120-120-120-120

Did a few max jerks today as well as the front squats.
got up to 225 PR

Front squat
1-1-1-1-1-1-1
Kg : 43.5-48.5-48.5-48.5-33.5-33.5-33.5

No power rack.
leg injured

M/5'7"/33/168
155, 175, 195, 205, 225(fail), 215, 225(fail)

155, 165, 175, 180, 185, 185, 190

M/47/6'/195 lb

Worked on form.

Didn't keep track of reps, did 45 lb bar for a few sets, then 65 lbs, 95 lbs, 115 lbs, 135 lbs (failed).

1/20/13: 175 175 175 175 185
12/29/10: 145 145 155 155 165f 165 165f 165 165f 155
12/28/08: 125 135 135 135 145 145 145

m/39/5'9/181
CFWU-2. No PU - left shoulder hurting. Superman. Burgener. Row 500m. Did extra sprinting WOD earlier in the day.
150,160,170,180,190,200,210-Failed twice.
Not a great effort. Headache coupled with left shoulder & right calf affected me. Tried to focus on really tight core & deep catch though.
9/18/11: 150,160,170,180,190,205-fair amount of press, failed at 215 & 210 on 7th.
Frustrating & disappointing. Tried using slightly wider grip today.
Cues from someone else's post:
cued to focus on the front foot, jumping slightly forward into the weight. Chest up, extra tight butt and core, aggressive dip and drive, forearms perpendicular to the ground (external rotation), bar resting on deltoids, elbows in front as far as a tight grip on the bar allows.
12/27/10: 145,160,170,180,190,200,210 - Big chest helps to keep core tight.
9/2/10: 145,155,165,175,185,195,205
3/18/09: 145,155,165,175,185,190,195

m/34/5'8"/175lb

195-195-195-195-195-225-225

45 x 10
75 x 8
95 x 6
115 x 4
135 x 2
155
175
185
195
205
215(f)
215(f)

m/42/5'8/240