Wednesday Workout: Jerk Complex, Front Squat, and Muscle-up / Roll

Strength

Push Press + Behind-the-Neck Push Press + Push Jerk; EMOTM x 6

Front Squat @ 21X1; 5-3-2-5-3-2; rest 2 min btwn sets

WOD

AMRAP in 5 min:

Notes

  • Be careful lowering the bar in the jerk complex.
  • Tempo is paramount in the front squats; be conservative with weight.
  • Strive for quality on the muscle-ups and rolls to candle stick.

22 thoughts on “Wednesday Workout: Jerk Complex, Front Squat, and Muscle-up / Roll

  1. FS: 79, 107, 112/ 107, 112, 117
    WOD: 3 rd + 6 pu. Strict rbpu, tiny purple band ring dips/ hollow rock sub.

    1. Forgot to add my complex:
      Started around 57 or so, ended up around… 67 or so i think.

  2. PP/PJ complex: 115#
    FS: 115,132,152; 132, 152, 162
    WOD: 3 rds + 6 PU. 2x PU and red band ring dip sub for 1 muscle up

  3. PJ: 111, 133, 133, 121, 121, 121
    FS: 121, 133, 148, 133, 148, 165
    WOD: 3 rds + 1 R2CS (sub JMUx3)

  4. PP/PJ – 135#
    FS – 155, 175, 195 / 175, 195, 215
    WOD – 5 rds + 2 MU Rx

  5. complex: 89, 99×2, 104×3
    front squat: 95, 105, 117, 105, 117, 127
    wod: 3 rds (jumping muscle ups that turned into attempts…probably should have done ring dips/pull ups but not enough low rings)

  6. 135#
    135, 155, 175, 155, 175, 195

  7. complex: 75(3), 89(3)
    FS: 67, 79, 101; 79, 101, 111
    WOD: 3 + 6 candles (2 RR/RBRD per MU)

  8. Complex (PPx2, PJ): 135#
    FS: 135, 155, 175, 155, 175, 185
    WOD: 4rds (PU+skinny purple band ring dips=MU)

  9. complex: 115×3, 135×3
    FS: 95, 115, 125, 115, 125, 135 knee issues
    WOD: about 56 Muscle ups, counted attempts too

  10. Jerk complex: 70 kg x 4, 74 kg x 2
    Front squats: 80 kg –> 94 kg
    WOD: 4 rounds + 3 (rings and bar muscle-ups)

  11. Jerk complex. Is that like a Napolean complex? If so, that’s easy for me:

    135# strict press to behind the head strict press to push press progressing to push presses throughout in the later rounds. No jerks, aside from joe who called me lazy for not doing the squat portion. He forgot about my dry rotted hamstring.

    WOD: 5 rds plus 3 ring pullups. I did MU the first round but set the rings too high to do jumping MU as I got tired so transitioned to ring pullups and ring dips for rounds 2 – 5. Hollow rock instead of the candelabra.

    Lastly: everyone tune in to NASCAR Friday and Saturday night as I will be skydiving into Richmond International Raceway about 7:20 ish. I’ll be the first guy landing trailing smoke and hopefully not wiping out in front of 120k on site and millions watching around the world!

    1. thats awesome! wear a crossfit shirt!

  12. looking forward to not traveling so much and getting a normal routine back…

    Complex: 50
    FS: 62
    WOD: 3 rds + 1 roll (3 rr/3 toe rd, 5 rolls/5 hollow rocks)
    * I think those rolls amost killed me, they were pretty ugly and not strict, not an easy movement for me!

  13. PP/PJ Complex: 85#
    FS: 75, 85, 95, 85, 95, 100 (PR by 23#)
    WOD: 3rds + 6 Candles (subbed 3RR + 3 PU for MU)

  14. PP/PJ Complex: 79-99
    FS: 85, 95, 107, 95, 107, 117
    WOD: 5rds + 4 Candles (sub 3RR + 3dips w/ red band for MU)

  15. EMOTM: 95#
    FS: 95, 105, 120, 105, 120, 135#

  16. PP + PJ = 115-125-135-135-145
    FS = 115-135-145-135-145-165
    WOD = 2 rds RX + 2 rds jumping MUs

  17. ditto seth
    4 + 4 or so candles

  18. Jerk complex: 72×2, 79×2, 84×2
    FS: 85, 101, 106, 101, 106, 111
    WOD: 4 rds + 2 RRs (2:1 RRs + RBRDs for MUs)

  19. Strict Press + PP behind the neck + SP: 55×3, 50×3 (wrist issues)
    FS: 67, 79, 101; 79, 101, 111
    WOD: 4 rounds + 5 candles (chin up negs for MUs)

  20. Jerk complex: 89, 89, 92, 92, 99, 99
    FS: 77, 89, 99, 89, 99, 111 (form getting better)

    WOD: not for rounds, practiced candle sticks and ring pull-ups to sternum w/ false grip

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close