CrossFit
Push Jerk
Build to a heavy set of 5
8 rounds for total reps:
:20 Shoulder to Overhead 95/65
:10 Rest
:20 Burpee Over the Bar
:10 Rest
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Competitor
For load:
Every 1:00 for 10:00
2 Back Squat
(make consistent increases)
For time: (cap6)
30 Snatch 135/95
30 Strict Handstand Push-up
(snatch any style)
For time:
21 Cal Ski Erg
7 DBall Over the Shoulder 150/100
15 Cal Ski Erg
5 DBall Over the Shoulder
9 Cal Ski Erg
3 DBall Over the Shoulder
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Weightlifting
Jerk
70% 1×3
75% 1×3
80% 1×1
85% 3×1
Power Clean
70% 1×3
75% 1×3
80% 3×2
Press in Split 3-3-3-3-3
(make consistent increases)
Close Grip Bench Press 3-3-3-3-3
(make consistent increases)
Triceps Extension 12-10-8-6
(make consistent increases)
“Happiness lies first of all in health.”
~George William Curtis
