January 4, 2015January 3, 2015jhannafitness12 Comments

Monday Workout: TNG Push Jerks, 21-15-9

STRENGTH

“Touch and Go” Push Jerk, 5-5-5

Notes: Moderate weight to focus on speed and technique. If new, scale to 3 sets of 5 Push Press, or regular Push Jerk if necessary. For touch and go push jerk – must be “touch and go” off shoulders (i.e. no resting in front rack).

WOD

Level 1

15-12-9 Reps of Each for Time:

Goblet Squat
V-Up
Box Jump Step Down (18/12)

Level 2

21-15-9 Reps of Each for Time:

Front Squat (135/95)
Toe to Bar
Box Jump Step Down (24/20)

ANNOUNCEMENTS

Schedule Updates

Please note that we have added a 7am CrossFit Class each Tuesday and Thursday
Our Competition Class will occur every Sunday at 4pm

12 thoughts on “Monday Workout: TNG Push Jerks, 21-15-9”

JROB January 5, 2015 — 9:10 am

PJ: 115
WOD: 6:39 @ 115

Reply
Old Derek Young January 5, 2015 — 1:03 pm

135#; 10:18. Rough re-entry after 2 weeks off.

Reply
andy January 5, 2015 — 1:11 pm

175

7:58

>

Reply
Lex January 5, 2015 — 6:20 pm

PJ: 55, 65, 75
WOD: 8:33 (75#)

Reply
Jess A. January 5, 2015 — 6:31 pm

185
7:04

Reply
anavatsyk January 5, 2015 — 7:05 pm

8:56 @ 75# – but actually close to full depth.

Reply
Taylor January 5, 2015 — 7:19 pm

85,95,105
8:13 rx

Reply
Christina A January 5, 2015 — 9:18 pm

PJ: 75
8:32 @ 75#

Reply
martha January 5, 2015 — 9:58 pm

no PJ (shoulder)
WOD- 7:35 @ 95# from the rack
subbed vups for t2b due to shoulder

Reply
Joe January 6, 2015 — 8:37 am

Push jerk: 85, 95, 105#
WOD: 10:35 @95#, 20# slam ball vups

Reply
Seth January 6, 2015 — 10:23 am

PJ up to 155
WOD: 7:45? 8:45? @ 115

Reply
Mike P January 6, 2015 — 1:56 pm

PJ: 95, 115, 135, 155
WOD: 8:59 (115# FS instead of 135#, v-ups instead of T2B, and most of my box jumps were box step-ups)

Reply