Monday Workout: Push Jerks, Box Jumps, KBS, and Burpees

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STRENGTH

5 Sets, Perform a Set Every 2 Minutes

  • Push Jerk x 5
  • Box Jump x 5
  • Rest for remainder of set

Notes: Push Jerk should be medium/heavy weight, taken from the floor, and touch and go if possible.  Go for explosiveness on box jump, and pick box height that is challenging (i.e. 30+/24+).

WOD

Level 1

3 Rounds for Max Reps:

  • Russian Kettlebell Swing (45/30) x 1 Minute
  • Burpee x 1 Minute
  • Rest 2 Minutes

Level 2

4 Rounds for Max Reps:

  • Kettlebell Swing (70/53) x 1 Minute
  • Burpee x 1 Minute
  • Rest 2 Minutes

Notes: Record total number of reps per set.

ANNOUNCEMENTS

Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts January 15!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

15 thoughts on “Monday Workout: Push Jerks, Box Jumps, KBS, and Burpees

  1. Strength: Push jerk: 2@ 85#, 2@ 95#, 1@100#; box jump 24″
    WOD: 149 reps rx (40, 37, 34, 38…last 4 kbs were russian)

  2. Strength: 4@135#/failed round 5 push jerk @155# /5 sets of box jumps at 30″ (felt sluggish this am)
    WOD: 170 (47, 43, 41, 39), Rx

  3. 42 40 37 39

    Sent from my iPhone

    1. 175 on pj.
      to 4 plates on the jumps = 40 or 42?

  4. Strength: 135# push jerk, 32″ box
    WOD: 40, 36, 35, 35. 70# bell, went to Russian swings on the last two rounds

  5. PJ: 5 sets @ 185#
    BJ: 1 set at 30″, 4 sets at 30″ plus 1 plate
    WOD: 172 (44/43/42/43) rx

  6. up to 175#
    48, 45, 44, 45 (wb for kb)

  7. Strength: 45kg x 3 sets, 46kg x 2 sets, 24″ box
    WOD: 46, 45, 42, 43 @70kg russian (176 reps)

    Worked on Push Jerk form, never paused in the rack position and received the bar with immediate return to overhead. Pauses at the top to ensure full lockout. Felt good!

    Jumps weren’t great, legs are stil tired from squat cleans.

  8. jerk @95# (scaled to 3 reps to save shoulder); box @30″
    WOD: 46, 44, 40, 46; 2 rounds 35#AmericanKB, 2 rounds 53#RussianKB

  9. Strength 115#, 30″ x 3 sets, 125#, 30″ + 1 plate x 2 sets
    WOD (154) 46-40-39-32 @ 70# Russians

  10. PJ- 75#
    WOD- 34, 33 45# American

  11. PJ – 85#; Box Jump – 24
    WOD: 45, 45, 45, 43
    45# American

  12. Strength: 75 x 3, 85 x 2, 30″ box jump
    WOD: 48, 49, 48, 50 (53# Russians)

  13. 90# Push Jerks, 30″ box jump last round 24 before that
    32,34,35,238 KB 35# Russian

  14. 115,115, 120,120,125 push jerks, 24″ box jump

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