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

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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

WOD #68 – 3 November 2009

W/U: group

WOD: Push Jerk 5-5-3-3-1-1
55-60-65-70-75(PR)-80(Fx2)