4
Aug
Heavy Day – Push Jerk
Santiam CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Time cap at 3:00
2 Rounds:
:30 Mountain Climbers
:30 Arm Circles
Workout
Push Jerk (5-5-5-3-3-3-2-2 Push Jerk)
– Perform 50 double unders and 10 box step-ups (24/20″) after each set of push jerks. Rest as needed between sets.
– LEVEL 2 –
8 Sets For Load:
5-5-5-3-3-3-2-2
Push Jerk
– Perform 25 double unders and 10 box step-ups (20/14″) after each set of push jerks. Rest as needed between sets.
– LEVEL 1 –
8 Sets For Load:
5-5-5-3-3-3-2-2
Push Jerk
– Perform 30 single unders and 10 box step-ups (14/10″) after each set of push jerks. Rest as needed between sets.
Accessory
Metcon (No Measure)
Rest, stretch, and recover
Stretching
Metcon (No Measure)
Accumulate:
1:00 Doorway Stretch / Side
1:00 Foot Lacrosse Ball Roll / Side