Push Jerk - Metcon

Friday, January 24, 2020

Crossfit Golden - Lacey/Paige

1200 - 12 of us

Warm Up

2 minutes burpees (10 in first minute, 6 in second)
10 wall slides
3 times each leg lunge complex (forward, back, side bowler)

then 1 min each of:
jump/land
wall walk
jump/punch/land
HRPU
pvc push jerk
scap pull-up
pvc push jerk
ring rows

then with empty barbell
5 strict press
5 push press
5 push jerk

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk (2)
Build over the course of the 8 reps to today’s heavy.

I was focused on technique and went
85
95
105
115
125
135
140
140#

coaching cue: drive through heels

Metcon

Metcon (AMRAP - Reps)

Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Hand Release Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds

I scaled the step overs to 35# barbell and 20" box
I scaled the HSPU to 35# seated DB press
I did HRPU and strict pull ups

R1 - 8/8/13/7 = 36
R2 - 8/6/12/6 = 32
R3 - 7/6/12/5 = 30

98 total reps. 

My chest felt really good with minimal coughing and no phlegm to spit up during class.