Thursday, July 30, 2015

CrossFit – Push Jerk

Thursday, July 30, 2015

Coach Meriah

(11AM) Ashley, Michael, Tim and me

Warm Up

3 rounds of 25 Jumping Jacks, 10 Crossover SymmetryOverhead, 3 Presses in Split Leg Barbell (45#), 30 seconds of foam rolling the Lats each side.


Push Jerk in Split From Front Rack, 5x3 reps/leg (75#).  Working on spending time in a good split, not a max effort.  Feet should be spaced around 2PM and 8PM on clock face, hips tucked under (not pushed forward).  Dip, drive, get under.  It will feel like a big bend in the back knee when I got under.


Complete as many rounds as possible in 12 minutes:  30 reps (15/leg) Plate Overhead Walking Lunge, 15 Ring Dips.  Plate must be locked overhead with straight arms and back knee must touch the ground.  L3:  45# plate, L2:  25# plate, parallel bar dips, L1:  15# plate, triceps dips on box or parallettes.

I knew this would be tough and scaled accordingly.  I opted for a 15# plate and started with parallel bar dips.  I only made it through the first round.  Starting with the second round, I did more and more jumping dips.  As the timer clicked down to zero, I ended up with 3 + 32 rounds.  I completed the 15 each leg and 2 of the dips.

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