165-165-165-165-165-165-165 Rx'd 

CFWUx2 10*20kg 10*40 5*50 3*60 3*65kg
70kg 75 75 80 80 82.5 85kg

185, 205, 210, 215, 220, 225, 230-fail

135L,145R,150L,155R,160L,165R,170L(F),170R(PR)

E3MOM, and used dumbbells

7x120

(tough, but maybe try 130 next time)

200-205-205-205-210-210-215 

Last time went to 210 and backed down. Technique much better this time. Finally dialing in my lockout and left foot split. Held each rep overhead for a few seconds each time after the second attempt. E3m. Power cleaned back to rack between attempts. 

184/69.5”/40

135
145
150
150
155
155
160

185, 190, 195, 200, 205, 215, 225

M/49/6'4"/252#

Split Jerks
95-105-115-125-135-145-155

Might have been able to go to 165, but decided to leave it for next time.

Wed 10/1
65 85 95 105 115 125 135# 
All from rack
3x250m row warmup: :56, :53, :52

90
95
105
110
120
130
140 failed

Completed 2019-10-03
Did Clean and Split Jerk
95-95-115-125-145-145-165

165-175 (dropped from top, which won’t work with sleeping kids)-155-165-165 (ugly finish)-155-155

Felt like I could have gone up if I didn’t have to catch it on the way down each time.

M/34/5'10"/190

185-195-205-215-185-185-185

My split jerk form is bad compared to my push jerk. Got 215 fine, but was mad about not shooting my front leg out and down hard. Lessened weight and worked on the form. Workout 1/2.

(kg) 70-75-80-80-90(f)-85-87

75-95-115-135-155-175-185(f)-185

This was great.  Took behind neck jerk option.  Never done prior.  Hit 105#. 3-3-3-3-3

This was great.  Took behind neck jerk option.  Never done prior.  Hit 105#. 3-3-3-3-3

Forgot - for yesterday 
Never done this move.  Started with 10-14 reps with girl bar, walked around and decided to jump rope in between sets for a minute. 
Then proceeded with 5 more sets of 6 alternating legs with 45lbs, last two sets did jumping split lunges instead of jump rope.  I felt it on the run today. But all in all this was more of a mental challenge, I was very intimidated.  But now I’ve done them. Or at least familiar. 
F/46/5’6”/143

135-155-165-175-185-195-205

135/155/165/175/185/195/205

145-145-155-155-165-165-175lbs

185, 205, 225, 235, F245, F245 feeling good just no half pounders to make better jumps.

Had a great weekend hanging out with the community in Koahsiung, Taiwan! Awesome to work with Mike, Scott and Kingson! 

It was awesome 2 days of learning with juria Maree,vijayraj and Neha Agarwal thanks to all the coaches. @303crossfitdrive awesome box it is love to have one in coming years ...

Didn’t have much in the tank, today.  Did 2 reps each; 1 left then right foot leading.
35/45/55/65/70/75/80

135-155-175-185-195-195-205(fail)

34/M/5’9/195

280lbs PR

First time doing these and I did 15 reps @ 45lbs 
4x7 @ 65lbs
Felt good!

4 x 95
3 x 3 x 115
2 x 135
3 x 135
5 x 95

Took it easy, been in the hospital since Thursday, my first son was born Friday 😍 

Power clean and split jerk singles
95, 105, 115, 135, 145, 155
125x5

5k run: 22:21

Probably the coolest professional development I've ever attended! Thank you Denise, Keith, Mo, and Jared for sharing your passion, knowledge and expertise with this wacky bunch of athletes. And thank you Crossfit Shatter for hosting! Such an incredible and valuable experience, I wish every Crossfit athlete could partake in at least one of these seminars. 

185-205-225-235-245-255(Fail)-250(Fail)-225

135/145/155/165/175/185/190(PR)

Maxed out @ 195 again there's still a bit of fear getting under the bar in my old age

Good news is that power cleaning 195 was a breeze for some reason

155-165-175-180-185-190-195

135, 155, 165, 185, 205, 215, 225 (f) Rx

Been following for awhile first time commenting on a WOD
Split jerks from rack 185, 205, 215, 215, 225, 225, 225 really wanted to work on technique with a decently heavy load. 225 is right at 75% 1rm split jerk but I haven't done them in awhile. Last set I whacked the shit out of my chin with the bar. Did a 20 minute amrap afterwards 

Great crossfit experince in berlin @myleo, thanks to all the coaches for this amazing event

225-255-265(f)-245(f)-225-225-225.
Ouch! This ruined the back of my shoulders

Amazing seminar @CrossFit Shatter this past weekend! The group of CrossFitters at the class were a really good group and shout out to Shane for making us all feel at home! Denise, Mo, Keith and Jared were great and created a fun atmosphere ! Two days of lecturing can be tough but the team delivered content in a concise, clear, interesting and easy to understand manner. They made the 8 hour round trip from Long Island worth while! 

Cheers! 
PS- Thx for the rabbit ears. 

5’8” / 170 lb / 21 / M

135 - 135 - 155 - 175 - 185 - 205 - 225

Haven’t done heavy split-jerk before, and the 225 was ugly, but overall happy

90, 95, 105, 115, 120, 125
130 (attempt!) 130 (attempt 2!)
130 GOT IT!!! 
Got the first 2 OH, but they weren’t held for 3 sec. solid!!! Did quite a few warm- up sets (light) all with a pause! 
No Bumpers! No Rack!

67.5 - 70 - 72.5 - 75 - 77.5 - 80 - 82.5 kg (PR)

Split Jerks 
4@ 65/75
2@ 85/90/95/100
1@ 105 /105(F)
Alternated legs for each rep

Feeling weak this morning. I did a bunch at 70lbs to practice technique, then several each at 90lbs and 100lbs. Then I did 1 each at 110-120-130-130 but I'm worried just don't have the gas (skill?) to go bigger. Tomorrow's another day.

F/49/5'6"/145
85-95-100-100-105-105-105

Great two days at CF Zing in Kaohsiung! Learned a lot and met some new friends.
Thanks a bunch to Mike and Candice! Great communicators, coaches, and people! Can’t wait to start practicing my own coaching skills :)
PS Scott is stronger than he looks ;)

135-145-155-165-175-185-205 Libras

primera vez que intento un Pr de Split Jerk desde la posición de front rack

Knalla Wochenende mit 4 íœbertrieben guten Coaches .. Thank You very much. 

Warm-up for 190930:
GENERAL WARM-UP

1 round of:
1 minute of deep mountain climbers
10 lunges plus a twist
10 scapular push-ups
30-second elbow to instep, per side
5 Turkish get-ups per side with a light dumbbell

SPECIFIC WARM-UP

Split jerk
Perform 5 reps of each step. Steps 1-3 are done without a PVC:
- Jump and land in a partial squat (with hands at sides)
- Jump and land in split (with hands in the front rack position)
- Jump punch and land in split
- Split jerk with PVC
- Split jerk with an empty barbell

Build-up
Build up by doing sets of 5-4-3-1-1, increasing in load each set.
> First set should be approximately 80% and building across sets

What a FUN weekend at CrossFit Mudtown! Joe and Lindsay are the most passionate and knowledgeable coaches I’ve ever met and I learned SO much from them! I can’t wait to get back to the gym and implement everything I learned and continue to keep working! Thank you so much for a great weekend!! 

Probably been 2 years since I did SJs, so opted for form work today.  Topped out at 3 sets of 4x105#.

135-145-155-165-175-185-185

Kg: 55-60-65-70-75-80-82,5(F)

@MyLeo CrossFit schon wars euch zu treffen!  Es war ein tolles Wochenende!

85 lb., 90, 95, 100, 105, 110, 105
Front and back scales in between sets
Went lighter because my shoulders are still feeling sore from the last cycle.

rx
all pwr clns/split jerk
135# for all--focused on technique
5 of the 7 felt smooth
m/49/175

225 - 245 - 265 - 275 - 285(PR) - 295(PR) - 300lbs(F)

Barely missed 300lbs, but didn’t have time to try again. Next time.
Still really excited about my 20lb increase though!

M/31
205-205-225-225-245(fail)-225-225 
*dumped 245 on my garage floor while my kids and very pregnant wife sleep inside... pray for me y’all. 😂

First time ever doing split jerks. 
135-135-155-155-155-155-155
Rotating back legs til last 2 reps. Missed the last split, ended up doing a regular jerk.

Very out of practice on these. Failed at 225 on my third set so I dropped back down to 185 and worked doubles. Dropped to 165 and worked triples with a pause in the dip and in the catch position. Worked back up to a single at 215. Did probably 15 sets all together. Finished with 3 sets x 5 DB presses. 

Not what I was hoping for tonight but I know I improved in my form and overhead stability. 

Champions Club Scaling Notes

 

RANT:
Whenever split jerks come up, we always alternate our feet every rep. I definitely think it’s good to practice and it’s kind of cool to see 1) how off some of us are from one foot to another and 2) how much the “off” side will get better as the reps go on. This is the thing with skill — it might take forever to get better or it might be fixed like that. Skill will also go up and down like a batting slump, where strength will usually do a slow trend upwards. This is why technique is so important, you never know when that session will come that it finally clicks. So do multiple reps for each round — switching feet — until you have to drop to singles.

 

I SHOULD TRY THIS RX’D IF: I have the skill and strength to go heavy, and am ready to test

 

GROUP VERSION:  the usual format, do sets of about 40 seconds or so, allowing heavier people to do less reps and lighter people to do more. The racks are tricky because of height, so the light people (and most people, probably) will take it from the ground because they are not going for a true 1 rep max

 

INJURY VERSION:
We have: lunge, overhead support, unilateral loading, jumping, high output, rest. Pick one thing you can do and go for either max reps, time, or weight (if allowed) and rest between sets.

 

WARMUP:
Handstand — overhead prep
Lunge — split prep (vertical shin please!)
Hollow hold — overhead prep for midline
Jump rope — always
Pull-ups — more overhead and gets us hanging on to things

 

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  3. Being overhead makes it a bit scary

What a great weekend at CrossFit Mudtown with Joe & Lindsay!!
Can't wait to get back to coaching tomorrow morning!

Globo scale: if you have bumper plates, a place tp drop and a rack do as rx. If you have iron plates and a rack only do heavy singles that you can control back to the shoulder, focusing on technique.  If you do not have a barbell today do dumbbell split jerks AHAP, or deep deficit HSPU using paralletes, then do split jerk footwork.

INTENDED STIMULUS
.
Heavy day! Oh man, the split jerk is usually the underappreciated lift of the Olympic lifts. Make no mistake the split jerk is as technical as the snatch, as heavy as the clean, and much more unforgiving than both. The jerk is also a great way to teach yourself or your athletes that positioning in Olympic lifting is the base of everything. Today on your warm-ups make sure two positions are solid: the bottom of your dip and your split. If either is weak, the lift might not happen. On the dip make sure to be dipping vertically; you want your center of mass and your point of pressure aligned. On the receiving make sure your weight is balanced between legs and your overhead is tight AF. These two positions should be your priority, whether you are a proficient lifter or not. If the bar is moving well then load that up and get seven massive singles. If the bar is not moving that good, or you are still developing technique, try doing sets of three, and focus on crispness. Athletes that are learning how to split jerk can use our option 2. This is also an excellent technique primer for advanced lifters.
Vertical dip and balanced split!



OPTION 1
Split jerk 3-3-3-3-3-3-3 reps

OPTION 2

5 sets
3 presses from behind the neck in split position + 3 tall jerks
Note: this should be really light. Increase weight only if the movement is very snappy and crisp. Positioning, movement, and speed are a priority. Load is not.

then

2 jerk dips + 2 jerk drives + 2 pause split jerks
Note: pause is at the bottom of the dip, and in the receiving position, 2 seconds. The load is light to moderate. Increase only if the form is crisp and snappy.

For videos check the Catalyst Athletics Library