07/06/2015

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

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