Split or Push Jerk 10, 7, 5, 3 Repetitions (With Tempo Training Decent)

Rest as needed then,

Every Minute On The Minute for 10:00,
Add One Clean and Jerk (95lb. / 65lb.)

Note: On the Push Jerk or Split Jerk, from the start position off the rack, use the speed and power of the hip to Jerk the weight to the top of the skill. Hold the top position for 1 second, then descend over a 3 second count back to the rack (shoulder rack). Touch the barbell to the shoulder, and repeat for the required number of repetitions. This combination of Olympic lifting for the accent and traditional resistance and strength training for the eccentric phase of the skill is awesome. Compare todays tempo training weight to March 24, 2016.



Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Warrior Circuit One:

One Minute “On” followed by One Minute “Off”:

Concept 2 Row or Assault Bike (Maximum Calories)
Slam Ball or Wall Ball (20lb. / 14lb. Maximum Repetitions)
Hurdle Jump or Box Jump (Maximum Repetitions)
Toes to Bar or Knees to Elbow (Maximum Repetitions)
Peg Board (PM Class Only – Maximum Holes)

Rest up to three minutes and repeat this workout!

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Krav Maga (10:00 AM – 11:00 AM at Krav Maga)

Warrior Yoga 60 (12:00 PM – 1:00 PM at Satvana Yoga)

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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