CrossFit Workouts

Friday CrossFit

Push Jerk (5 Rounds of 1 Push Jerk + 1 Split Jerk)
BURN Option
10m Ladder – 30#/15#
1 Push Jerk – 1 Split Jerk – 1 Overhead Squat
+1 Rep After Each Round
Try to NOT put the Barbell down the entire time.
Split Jerk (5 Rounds of 1 Push Jerk + 1 Split Jerk )
Feel/force the upright torso while holding the load overhead. Your chest remains upright more naturally in the Push Jerk position.
Try to maintain the same upright torso during the Split Jerk reps!
40 Roll Outs
30 DB Step Ups 20" – 2-53#’s/35#s
20 Slow Descent HSPU
60s L-Sit

BURN Option
Roll Outs
Box Jump Overs
Slow Descent GHD Sit Ups
60s Hanging L-Sit

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clickscrazy July 4, 2019

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