Heavy Day – Push Jerk

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