Monday Workout: Jerk Complex, Front Squats, and Pull Over / Superman

[youtube=http://www.youtube.com/watch?v=idtklzRnl_k]

Strength

Push Jerk + Behind-the-Neck Push Jerk + Split Jerk; EMOTM x 5

Front Squat @ 21X1; 3-2-1-3-2-1; rest 2 mins btwn sets

WOD

AMRAP in 5 mins:

Notes

  • Pull Over’s can be scaled to toes-to-bar or knees-to-elbow.
  • Superman Rocks can be scaled to a 10 second static hold.

Also, best of luck and congratulations to Jason and Lydia Glaw as they head to Boston to start a family and seek new opportunities! Thank you for your contributions to the CrossFit community in Charlottesville over the past 3 years. We’ll miss you!

24 thoughts on “Monday Workout: Jerk Complex, Front Squats, and Pull Over / Superman

  1. Sorry you’re leaving Jason and Lydia! All the best!

  2. Jason you were one of my first trainers. I appreciate all your help and encouragement. I wish you and Lydia the best of luck in Beantown

  3. Jerk Complex:75,80,80,80,85
    FS: 85(3),90(2),95(1), 90(3),95(2),100(1)*
    WOD: 5 rds + 2 stc*
    * Today was a milestone day for me. I PRd the FS by 23#, did one complete round of Pull Overs on the Bar, and 4+ rounds of Skin the Cats on the rings which I haven’t done for maybe 40+ years.
    When I got home I found this on my in box. Check it out.
    http://www.youtube.com/watch?feature=player_embedded&v=qX9FSZJu448

    1. Al, thanks for posting this. I cried while I watched it. We all have our crosses to bear, but our servicemen and -women truly deserve admiration and gratitude from all of us.

  4. Jerk Complex: 80 kg
    Front Squats: 185# –> 225#
    WOD: 6 rounds

  5. Jerk complex: 110 pounds
    FS: 155, a PR! It used to be 89 pounds!
    WOD: 5 rounds with uhm, “pole dancer moves.” I got ONE pull-over-bar, though.

  6. Chin ups: 4×3 at 21X1 on red & purple bands (alternating)
    FS: 101, 111, 123; 111, 123, 128
    WOD: 8 rounds (I think, I started laughing midway through and lost track) with 6 V-ups for the pull-overs

  7. 145-165
    165-185-205-185-205-225

  8. Jerks – 135#
    Front Squat – 185, 205, 225 / 205, 225, 245
    WOD – 8 rds + 2 T2R (sub 5 toes to rings)

  9. Jerks: 79# (behind the neck lifts are not my strong suit)
    FS: 99, 111, 116, 111, 116, 121
    WOD: 5 rds + 1 STC (jumping skin the cats for pull-overs)

  10. Jerks: 135
    FS: 135, 155, 185, 155, 185, 200
    WOD: 3 rds + 2 pull overs

  11. Jerk Complex: 95-95-100-100-100#
    FS: 115-125-135-125-135-145#
    WOD: 4 rnds + 5 (10 Toes to Rings, 10 Sec Hold per round)

  12. Jerks: 79 (2), 89 (3)
    FS: 99, 111, 121; 121, 126 (fail on 2nd), 126
    WOD: 7 (?) + 5 (5 T2B for POoB)

  13. Jerks: 115-125
    FS: 65, 75, 85, 75, 85, 95 (working through some issues)
    WOD: 4-5 rounds

  14. Jerks: 89, 92, 99, 104, 109
    FS: 89, 111, 133, 111, 133, 143 (previous FS 1RM 135#)
    WOD: 5 rds + 1 STC (sub 3 skin the cats, not quite FROM)

  15. Jerks:115
    FS 115-135-155-135-155-165
    WOD: 8 rds skin the cats

  16. Complex: 115×3, 135×2
    FS: 165, 185, 205 185, 205, 225

  17. Jerks: 89(2), 99(3)
    FS: 89-133
    WOD: 7 rds + 1 skin the cat (3 stc)

  18. Jerks: 99,99,99,104,111
    Front squat: 111,121,133,121,133,143
    Wod: 5 rounds and 4 pullovers rx

  19. Jerks: 155#
    FS – 155-200#
    Wod -5 rnds and 5 toes to bars (subbed 6 toes to bars each round)

  20. Jerks: 155, 165, 175, 185, 195

  21. jerks: 145, 165
    fs: 175, 185, 195, 185, 195, 205
    sp: 95, 115×5, 135×3, 145×1

  22. Jerks: 65#
    FS: 65# to 115# (failed on the 2 rep of the 115, but pulled it off on single reps)
    WOD: 6 rounds plus 2 knees to elbows

  23. Worked with bar, focused on form and improving mobility.

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