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

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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

  1. PJ: 115
    WOD: 6:39 @ 115

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

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

  4. 8:56 @ 75# – but actually close to full depth.

  5. 85,95,105
    8:13 rx

  6. PJ: 75
    8:32 @ 75#

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

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

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

  10. 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)

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