The Russian Jerk

21
May

The Russian Jerk

AMRAP in 8 minutes
6 Russian Kettlebell Swings (70/53#)
4 Jerks (145/100# or 70%)

Compare to Nov.13/12

Laura loves fitness and CrossFit Moncton

Laura loves fitness and CrossFit Moncton

87 Responses

  1. Valérie Arseneau

    Mob + 400m run + WUx1
    Strength : Shoulder Press
    5x 40-45-50-55- 60 (x2)

    AMRAP in 8 minutes
    6 Russian Kettlebell Swings (40#)
    4 Jerks (60#)

    9 + 1 KBS

    Nice Pic Laura!

  2. Maria

    Nice picture Laura!

    Fun sharing the bar with you girls.

    Strength Front Squat x 5
    85-95-105-115-120

    AMRAP 8min
    6 KBS @ 53#
    4 jerks @ 75#

    10 rounds.
    One round less than last time but I used a 45#KB and 70# jerks. I think I need to find my 1rm for jerks, I feel I could have went heavier.

  3. Laura K

    Thanks gals. For a second, I thought the caption for my photo was Russian Jerk. I will be clear…I am Scottish.

    1. Helen

      Laura, I’m sure Kevin will come up with some sort of wod and call it the ‘scottish Laura’! Great picture Chickie!

  4. Adam

    Mobility
    WUx2 + 400m Run

    Strength: Push Press x5
    65 75 85 95 100

    WOD:
    AMRAP 8 Min
    6 Russian KBS @ 50#
    4 Push Jerks @ 80#

    10 Rounds + 1 KBS

    Felt like I paced myself a bit too much on this one, the weight felt good but I think I could have fit in another round!

    I legit forgot it was my birthday today until I checked my phone when I got back home, so you guys luckily missed out on 27 birthday burpees 😛

    1. Valérie Arseneau

      lol!! Well thanks for sparing us from some Burpees. Seems like I already did a shotload of them this weekend.

    2. Marie-No

      Ok… It’s pretty pathetic that you need to check your phone to remember its your birthday… Well you just scored 27 burpees at your next WOD!

      Happy birthday Bud!

  5. Gabriel

    Mob + 400 m run
    WUx2

    Strength – Back Squat X5
    155-175-195-205-215×4

    WOD “The Russian Jerk”
    AMRAP 8 Min
    6 Russian KBS @ 70#
    4 Push Jerks @ 115#

    9 rounds + 6 RKBS + 1 PJ

    Great work morning folks!!

  6. Chantal L.

    400m run
    WU x 2

    Shoulder press x 5
    65-70-75-75-75 (stayed at 75 to practice the butt/abs squeeze)

    The Russian Jerk
    – 6 Russian KBS (53#)
    -4 Push Jerks @ 70% – 95#

    9+3 Jerks… Darn, so close to 10 rounds, yet I shoulda listened to Jo and go Rx’d… it was *just* 5 extra pounds, but yet 95# is based on my 1RM Jerk on a good day.. ahhh! Next time!

  7. Shawn Johnson

    Mob + 400 m run
    WUx2

    Strength – Shoulder Press x5
    75-90-105-115-118×4

    WOD “The Russian Jerk”
    AMRAP 8 Min
    6 Russian KBS @ 50# (too easy… not sure if I could have gone to 70# though)
    4 Push Jerks @ 125# (Ok weight for the jerks but felt heavy for clean…)

    8 rounds + 6 RKBS

    Thanks coach for the hand taping and shoulder press tips.

    1. Valérie Arseneau

      There is a video Kev posted a while back. Go look around in his video library and you will find one about tapping.

  8. Michelle

    Mob + 400m run + WUx2
    Strength : Front squat
    5x 95-105-110-115- 120 (x3) 1 rep PR, ha!

    AMRAP in 8 minutes
    6 Russian Kettlebell Swings (40#)
    4 Jerks (65#)

    11 + 6 RKBS

    Should’ve used heavier KB.

  9. Kevin Mack

    Mobility
    400m run
    WU X 2
    Strength : Back Squat(X 5)
    110-130-150-160

    AMRAP in 8 minutes
    6 Russian Kettlebell Swings (70#)
    4 Jerks (85#)

    9 Rounds + 3 Jerks

    A 3 Jerk improvement from my Change for Change on Nov. 30th, but 35# more on KBS and 30# more on the Jerks

    800m Run

  10. Julie J

    Mob + 400 m Row + WU X 2

    Strength – Back Squat x 5

    25-30-35-40-45

    WOD – Russian Jerk

    AMRAP 8 Mins

    6 Russian KBS – 25 #
    4 Push Jerks – 35 #

    11 Rounds

    Cash out – Suntan Stretch, Forearm Rolling

  11. Heather Colleen

    Mobility
    400m run + WUx2 (did a few ring rows and 6 knee pushups with both arms!!)

    Strength : OHS 1 arm -> KB
    15-15-20-20-20

    It’s funny/sad, I can do the one-handed OHS with as much weight as I was doing with 2 hands pre-injury…

    AMRAP in 8 minutes
    6 Russian Kettlebell Swings (35#)
    4 Jerks (30# dumbbell)

    10 rounds + 6 KBS

  12. Jack

    Wu x 1
    400 m run

    Cleans

    135 x 5
    155 x 5
    185 x 5
    185 x 1 (should have gone to 215 but form was off so just stayed there and worked on not arm pulling.

    Wod: Russian Jerk

    8 rounds + 6 lbs RX

  13. Rob Brydges

    Wux2
    Strength x1
    135-155-165-170-175
    WOD. Russian Jerk
    AMRAP in 8 minutes
    6 Russian Kettlebell Swings (70/53#)
    4 Jerks (145/100# or 70%). Did 115lbs
    -10+1 jerk
    Rob Brydges

  14. Blake

    WU x 2 / 400m run

    Hang (squat) Snatch x 5
    45 – 65 – 75 – 85 (f) Wrist is still gimpy so I stopped there.

    “Russian Jerk”
    AMRAP 8 min of:
    — 6 Russian KBS @ 70#
    — 4 Left-handed dumbell jerks @ 50# (did not want to stress right wrist further)
    Score: 10 rounds + 2 jerks

    Dumbbell jerks felt a little foreign but was glad to get a good workout out of it.

    Practiced butterflys and DUs a bit.

  15. Andrea

    Mobility
    400m row
    WUX2
    Strength: Push Jerk
    40-50-60-65-70
    WOD: Russian Jerk
    AMRAP 8 min of:
    -6 Russian KBS #35
    -4 Push Jerks #55
    Score: 10 rounds + 6 KBS

  16. Tania

    Mobility / WU X 1 + 400m run
    Strength: Push press 5 x 65,75,85,95,100

    AMRAP in 8 min.
    6 Russian KBS 40#
    4 Push jerks 85#

    Total: 11 rounds + 4 Russian KBS

    Great pic Laura! You are always so much fun to have in class! 🙂

  17. Frank

    Mob + 400m run + WUx1
    Strength : back squats x5
    170-200-230-255-285(3)

    AMRAP in 8 minutes
    6 Russian Kettlebell Swings (53#)
    4 Jerks (135#)

    10 + 6 KBS

  18. Jenn B

    Mob + 400m run + WUx2

    OHS (x5)
    25-35-45-55-65(x3)

    AMRAP in 8 minutes
    6 Russian Kettlebell Swings (40#)
    4 Jerks (85#)

    8 + 6 KBS

  19. Jeremy L

    Mobility
    800 M jog
    WU x 2 (practiced butterfly pull ups)

    Strength : Shoulder Press x 5
    95-115-135-145-155

    Thanks for sharing the bar Jeff.

    WOD : RX
    AMRAP : 8 mins
    6 Russian KBS ( 70#)
    4 Jerks ( 145#)

    Notes for future me keep Kevin’s strategy with 6 KBS then 4 PJ then 6 KBS rest but shorter rest periods

    Total 9 rds 1 Russian KBS

  20. mob 400 m run wux2
    strength overhead squat
    65×4 65×4 75×4
    wod the russian jerk
    amrap 8 minute
    6 russian kbs 70#
    4 push jerk 115# 10#less than last time
    9 round 1 round more than last time

  21. jeff

    mob
    400m run
    WU x 2

    press x 5
    95-115-135-145-155 f (2)
    Thanks for sharing the bar Jeremy.. you’re a beast in the making buddy!!

    wod rx

    11 rounds 2 KBS

    really liked this wod

  22. bradley

    wod + 400m run + wu 2
    stength
    back squat
    175-190-200-210-220

    WOD
    The Russian Jerk
    12 rounds at #120 jerk
    #53 kbs

  23. Lora

    Mobility
    500m row
    WU x 1

    Strength: Deadlift (x5)
    135(10)-185-225-245-265
    These felt really good tonight 🙂

    WOD “Russian Jerk” @ Rx
    6 Russian KBS @ 53#
    4 Push Jerks @ 100#
    Total = 11 rds + 1 KBS (I tried, but couldn’t quite catch you, Kimmy!)

    Cashout – suntanner stretch

    1. jeff

      nice work on this one.. knew you’d do well on it. oh and shame that you came up 1 short of KImmy.. coincidentally you were also one short of me!! lol..

  24. Mobility
    400 m run
    WU x 2

    Strength: Push Press @ 5 x 30-35-40-45-50

    WOD: The Russian Jerk

    >>>Used 25# for KBS because I’ve been using 20# for the “American” KBS but I’m guessing I should have increased my weight more for this portion of the WOD.

    >>>70% of 75# (1RM) = ~50# Push Jerk

    8 Rds + 5 KBS

  25. Heidi

    400 m run + WU x 2

    Push Jerks x 1:
    75-90-105-115-120(F)
    Was able to make this lift at 120# just a couple of weeks ago at the OLY class. I’ll chalk it up to a long weekend & 6 a.m.

    WOD:
    Russian KB @ 53#
    Push Jerks @ 85#
    8 Rounds + 1 push jerk

    Good WOD. I like the low reps. Weights felt heavy though.

  26. Jeff L

    Mobility
    400m Run
    WU X 2

    Sumo Deadlifts X 5

    225-235-245-255-265

    WOD – The Russian Jerk (Rx’d)

    Total – 9 Rounds + 6 Russian KBS

  27. Maddy

    Mob
    400 m row – 1:20:6 min
    WU x 2

    Strength – Shoulder press
    10 x 45, 5 x 80-80-85-85
    Went up slowly to see how my right shoulder was feeling since it’s been tight / pulling recently. Not too bad but form (abs / back) was starting to go bad so I didn’t go higher.

    WOD – The Russian Jerk
    6 Russian KBS @ 35#
    4 Jerks @ 80#

    10 rounds + 1 KBS

    I’m sure that I did a few rounds with 7 or 8 KBS because I doubted myself that I was already done 6 because they were so much quicker than normal KBS.

    Stayed after class and watched the new Prep Course gang. Lots of good work!

  28. natacha

    mob
    400m run
    wu x 2

    shoulder press 5 rm
    60-65-70-75(3)

    wod with 53#(kbs) and 70#(jerks): 12 rounds
    (last time got 12 rounds plus 6 kbs but was using 55# for jerks)

    nice pic Laura! great to have you around!

  29. Craig H

    Mob
    800m jog
    wu x 2 (did my first 2 no band pull ups tonight!!)

    Push Jerk
    60-70-80-85-90

    WOD: The Russian Jerk
    50# KBS
    75# push jerks
    11 rounds even

    Cashout: suntan stretch and forearm rolling

  30. Heather S

    Mob + 400 m run + wu x 2

    Squat cleans 1’s
    85-95-105-115-125(fail x 2)-120

    Wod: Russian jerk
    Amrap in 8 min:

    6 Kbs @45#
    4 push jerks @ 85#

    9 rounds + 1 push jerk

    First time using 45# kb in a wod. Could have gone a little heavier since there were only 6, but for sure the jerks were heavy enough!

  31. Rob Brock

    Mob + 400 m run + wu x 2

    OH Squats x 5
    35-35-35-45-45-60-60-70-70

    Wod: Russian jerk
    Amrap in 8 min:

    6 Kbs @ 70#
    4 push jerks @ 125#

    9 rounds + 6 KBS

  32. Tara R

    Mob + 400m run + WUx2
    Strength : Shoulder Press
    55-60-65-70-75

    AMRAP in 8 minutes
    6 Russian Kettlebell Swings @30lbs
    4 Jerks @75lbs

    10 Rounds + 6KBS!!

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