Push jerk

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

10 Pass throughs

20 sec Twisted cross stretch (each)

20 sec Spiderman lunge (each)

2 Sets:

3 Wall climbs

10 Scap push ups

15 Hip extensions

20 sec Plank

Push jerk drills AS GROUP

Weightlifting

Push Jerk (3, 3, 3, 3, 3, 3, 3)

Start at approx. 50% of 1RM Jerk. DO NOT MAX OUT.

Today is about speed, timing & footwork.

Metcon

Metcon (Time)

4 Rounds:

15 Plate facing burpees

60 Double unders

Cool down

Accumulate 3mins in BOTTOM OF SQUAT

– use assistance if needed, but get a slow as possible.

2mins each leg – Couch stretch

2mins each side – Roll Lats

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman