Wednesday Workout: Push Jerks, AMRAP

crossfit-charlottesville_0638

STRENGTH

Every 90 Seconds for 6 sets: Push Jerk x 5

*Scale to Push Press if needed. Start around 70% and build as you are able.

WOD

Level 1

AMRAP 15:

  • Run x 400m (4 laps in parking lot)
  • Wall Ball (14/8) to 9′ x 20
  • Ring Row x 15

Level 2

AMRAP 15:

  • Run x 400m
  • Wall Ball (20/14) x 20
  • Pull-up x 15 (Rx open competitors: Chest to Bar)

*Sub 500m row if needed.

Other Things Coming Up:

  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

7 thoughts on “Wednesday Workout: Push Jerks, AMRAP

  1. 75-95# in 5# increments, last set at 105#
    Wod: 2+529rx

  2. 135, 155, 165, 175, 180, 185

    4 + 200m on run

  3. 125#
    3+300m (c2b)

  4. 3 + 400 (pull ups)

  5. 135, 145, 155, 165, 175, 185 (4 reps)
    3+400m+14 (c2b for WOD)

  6. Level 1
    70#
    2+400m+20+12

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