Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for push jerk
WOD #232 – 30 August 2010
W/U: hamstring stretch, quad roll, 3x(10 SPT/OHS, 10 push, 10 pull), sampson stretch
WOD: Wendler Back Squat
85×3, 115×5, 127.5×3, 142.5×2
5 Rounds
5 Unbroken Push-Jerks - scaled rnds 1-3 @ 70#, rnds 4-5 @ 65#
7 Unbroken Burpees
time = 6:35
WOD #129 – 14 February 2010
W/U: group sprints, dynamic stretch
WOD: For Time: plus 4 Burpees on the minute
20 Thrusters (95/65) (scaled to 35#)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
time = 8:45 (includes 32 Burpees)
Notes: should have tried for a heavier weight (maybe 40# or 45#) to work the OHS form.
WOD #99 – 30 December 2009
W/U: 3x (10 squat thrusts, 10 dive bombers, 10 KTE, 10 DB push press)
WOD: Push Jerk 1-1-1-1-1-1
65-70-75-80(PR)-85(F)
42 8ft Wall Ball, 20/12 lbs
21 Pull-ups (green band)
30 Wall Ball
15 Pull-ups
18 Wall ball
9 Pull-ups
time = 9:40
WOD #80 – 24 November 2009
W/U: 1 lap, 3x (10 box jumps, 10 SPT, 10 push ups)
WOD: The Broomstick Mile
With a PVC pipe complete the following for time:
25 Back Squat
25 Front Squat
25 OHS
Run 400 M
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 M
50 Hang Clean
Run 400 M
50 Squat Snatch
Run 400 M
time = 20:48
