Tuesday Workout: Push Jerk, AMRAP8

crossfit-charlottesville_0648

STRENGTH

Push Jerk, 4 sets of 7 reps

*Start moderate and build as you are able. Focus on touch and go reps if possible.  Take bar from the floor or rack. Rest 2 minutes between sets.

WOD

Level 1

AMRAP 8:

  • Dumbbell Power Clean x 2
  • Dumbbell Lunge x 2
  • Burpee x 2

*Reps increase by 2 each round.  I.e. 2 of each, 4 of each, 6, 8, 10… and so on.  Record round completed plus additional reps (i.e. Round 10 + 2 power cleans).  Hold dumbbells at side.

Level 2

AMRAP 8:

  • Power Clean (135/95) x 2
  • Front Rack Lunge (135/95) x 2
  • Burpee over the Bar (lateral) x 2

*Reps increase by 2 each round.  I.e. 2 of each, then 4 of each, 6, 8, 10… and so on.  Record round completed plus additional reps (i.e. Round 10 + 2 power cleans).  Each lunge counts as a rep.

EXTRA CREDIT (on your own)

3-5 Sets: 10-15x Push-up, 10-20x Hollow Rock

Other Things Coming Up:

  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

6 Comments on “Tuesday Workout: Push Jerk, AMRAP8

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