Strength:
Press Behind the Neck in Split
5-5-5-5-5
WOD:
12 Days of CrossFitmas – Three French Hens
3 Rounds
12 Deadlifts (135/95)
9 Full Cleans
6 Power Snatches
3 Overhead Squats
We are going to start the day with a Behind the Neck Press in the Split Position. We are working on this specific movement today to help develop that good overhead position on the split jerk we are working on this month. This movement will focus on upper body strength and improve your position, balance, and strength. This is great if you struggle with a consistent (correct) overhead position. (Behind the neck will place more emphasis on upper back strength and mobility more than the press from the front.)
Secure the bar behind your neck as you would for a back squat with a jerk-width grip, the feet in your jerk split receiving position and at a normal split depth. Make sure your weight is balanced equally between the front and back feet and stabilize the trunk with air pressure and strong muscular tension. Drive the bar up aggressively with the arms and directly vertically into a fully locked overhead position as you would in the jerk. Be sure not to shift your weight on your feet during the press—maintain the equal balance between the feet.
Because the bar and the trunk begin in the same place and orientation respectively that they should be in when the bar is overhead, the bar path should be perfectly vertical and the trunk should remain in the same orientation
For the workout today (it is a strength day) you’ll pick your weight based on your overhead squat – it should be a bit heavier and a challenge, it’s only 3 reps at a time.
What a fun day of deadlifts, cleans, snatches, and overhead squats!