Push Jerk - Metcon

Tuesday, September 10, 2019

Crossfit Golden - Greg/Lacey

1200 - 10 of us

Warm Up

1 minute jump rope

1 minute external wall hold

1 minute banded wall walk

1 minute burpees

1 minute standing fire hydrant

1 minute prone press

1 minute jump rope

then

5 strict press

8 push press

10 jump & land

10 push jerk

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

Push Jerk 

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

I did not have a 1RM and decided to build up slowly

3x95

3x105

2x115

2x125

1x130

1x135

1x140

1x140 (estimated 1RM = 150#)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Push Presses (95/65 lbs)

10 Burpees Over the Barbell

I scaled this to 80 single unders, 45# push press and step over the bars.  Round 1 was quick at 2:40 and then I slowed from there.  On round 4, I got through the rope skips, 20 push presses and finished 3 of 10 burpees.