/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 07/06/2015 | West Littlerock CrossFit 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

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 8 minutes (4 Rounds):

5 Push Jerks

10 OHS (2 second hold at the bottom of each squat)

*Start with PVC OR empty barbell then add light weight if mobility allows.

Push Jerk

Every 3 minutes for 21 minutes (7 sets)

Push Jerks

Sets 1-2

5 @ 75% 1-RM

Sets 3-4

3 @ 80% 1-RM

Sets 5-6

2 @ 85% or AHAP

Set 7

Max reps @ 70% 1-RM

(Record below)

*Record heaviest set of 2 that you completed

Scale =

Start with moderate load and then build to a heavy set of 2. Remove 20% from heaviest set to perform final set for max reps.

Push Jerk

Rx =

70% 1-RM

Scale =

20% less than heaviest set of 2.

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees