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Strength/Skill Work: Push Jerk WOD 20 Power Snatch 50m Line Sprints 15 Power Snatch 50m Line Sprints 10 Power Snatch 50m Line Sprints 5 Power Snatch 50m Line Sprints For Time. Use 115/75lbs for snatch or 70% of max power snatch. This work-out was last performed [...] Strength/Skbaill Work: Push Jerk WOD 7 Rounds of 5 Push Jerks 15 Back squats For time. Use 50% of your 5 rep max push jerk. No racks for this work-out. Take the bar onto your back after the 5th push jerk. The push jerk off your back once you finish the back squat may count as the first rep of the next [...] Strength/Skill Work: Push Jerk WOD 200m run 10 shoulder press @ 65% 1RM not to exceed 95/65 200m run 20 push-press 200m run 30 push-jerks 200m run For time. Use the same bar for the [...] Strength/Skill Work Burgener warm-up and push jerk review WOD Complete 5 rounds of the following for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Men-135lbs, Ladies-95lbs ICE Training Strength/Skill Work Shoulder Press: Find a heavy single then complete 3 sets of 2 reps at 90% WOD See above only [...] Strength/Skill Work Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD “The Chief” 3 rounds of the following: As many rounds as possible in 3 minutes of: 3 power cleans 6 push-ups 9 squats 1 minute rest Scale as needed. Work-out last performed 090706. [...] CrossFit Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max. WOD 21-18-15-12-9 Box Jumps Kettlebell swings (M-53lbs, W-35lbs) Squats For time __________________________________________________________________________________________________________ ICE Training Strength/Skill Work Deadlift: Find a 3 rep max then take 80% of that and complete [...] |
 
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