Push Jerk 5-5-5-3-3-3-1-1-1

jodi@crossfita…
Sunday, August 16, 2020 - 19:00

CrossFit Algiers - CrossFit


Workout

Push Jerk (5-5-5-3-3-3-1-1-1)


Rx'D:

Push Jerk

5-5-5-3-3-3-1-1-1



Level 2:

Push Jerk

5-5-5-3-3-3-1-1-1



Level 1:

Push Jerk

5-5-5-3-3-3-3-3-3

Accessory & Stretching

Metcon (No Measure)


Accessory:

3 Sets:

12 Seated Alternating DB Press

12 DB Lateral Raises*

12 DB Front Raises*

*Use banded options as needed.



Stretching:

3 Sets:

10 PVC Pass Through

10 Seated Wall Slides

:30 Banded Arm Stretch Each Arm

10 Scap Pull-ups

Extra Work

Extra Work - Week of 17AUG20 (No Measure)


Midline 1: Monday

4 Sets:

10 Windshield Wipers / Side

20 Russian Twists / Side

30 V-ups



Midline 2: Tuesday

2 Sets:

AMRAP 7:

3-6-9-12..etc

Toes-to-Bar

* 9 Ring Push-ups or 9 Regular Push-ups in between sets

- Rest 3:00 btw. sets.



Skill: Saturday

5 Rounds:

AMRAP 2:30:

250/200m SkiErg

Max Bar Muscle-ups, Chest-to-Bar, or Pull-ups with time remaining.

- Rest 1:00 btw. AMRAP's

*Sub any machine for skierg.



Engine 1: Wednesday

4 Sets:

Every 8 Minutes:

20 Burpees-to-target

30/24 Calorie Machine (Machine of your choice)

20 Burpees-to-target