Push Jerk + Front Squat + Split Jerk
Build up to Heavy
100 Double Unders
21-15-9
Med Ball Cleans
T2B
100 Double Unders
Double Toe Cleaner
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MOB WUx1
Group WU MOB
Push Jerk Front Squat Split Jerk
Build up to Heavy
45-95-115-125-135-145-155
100 Double Unders
21-15-9
Med Ball Cleans @20#
T2B
100 Double Unders
12:07
MOB WUx1
Group WU MOB
Push Jerk Front Squat Split Jerk
Build up to Heavy
35-55-75-85-95-105#
Haven’t done much lifting lately, felt so heavy today!
100 Double Unders
21-15-9
Med Ball Cleans @14#
T2B
100 Double Unders
12:05 Rx
Thanks Shane!
Crossfit 717 Harrisburg PA
With Kelly Black (thanks for the workout)
Wu tabata
Strength
Strict press
2 reps @ 135
1 rep @ 145
4 reps @ 145
Wod
5-8-13
HSP
Deadlift @ 225
50 air squats
Time 7:26
Great work Greg! You guys get to see a lot of US CrossFit boxes! Great to see them posted!
Thanks Gabe. It is always fun to visit new boxes and it is made easier when you travel with a fello CFMer.
MOB + Group Wu & MOB
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
WU – 45# – 65#
95# – 105# – 115# – 125# – 135#
100 Double Unders – 200 Singles
21-15-9
Med Ball Cleans – 20#
T2B – Knee Ups
100 Double Unders – 200 Singles
TIME: 11:45
Complex up to 125#
Wod Rx – 8:39
Push Jerk + Front Squat + Split Jerk to 195#
WOD:
100 Double Unders
— — 21-15-9
— — — Med Ball Cleans @14#
— — — T2B (scaled to straight-leg raises)
100 Double Unders
Time: 9:11
Push Jerk + Front Squat + Split Jerk
Build up to Heavy – went to 90. No wrist, shoulder or back pain. Yay.
100 Double Unders
21-15-9
Med Ball Cleans (12#)
T2B (Hanging knee raises)
100 Double Unders
12:58 – that second set of double unders was not my friend. I swore at them. Alot. Every 5 reps or so.
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
135-155-175-185-195
WOD – 11:07
Thanks Matt!
MOB WUx1
Group WU MOB
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
35-55×2- 65×2- 75×2
First time doing a split jerk.
200 Single Unders
21-15-9
Med Ball Cleans @8#
Hanging Knee Raise
200 Single Unders
11:37
10# PR on my front squat.
CrossFit 717, Harrisburg, PA
Change Plate WU
– Arm circles forward
– Arm circles backward
– Up & behind
– Over & across
Tabata WU
– Bend/Row
– Squat Thrust
– Air Squat
– Mountain Climbers
– Supermans
– Hollow rocks
– Jumping Squats
– Toy Soldiers
Strength:
Strict Press
#1: 2 reps @ 80% 65#
#2: 1 rep @ 86% 70#
#3: 4+ reps @ 92.5% 75# (2reps)
WOD
5-8-13
Deficit HSPU (2×45/45+25) scaled to Pike Push-ups
Deadlift (@155#)
into
50 OH Lunges (45# bar)
Time: 10:16
Push jerk + front squat + split jerk:
35-55-75-85-95-105-115#
New PR for my push jerk by 30# and new PR for my split jerk by 10#
200 singles
21-15-7 of:
Med ball cleans 12#
Toes to bars/knees to chest alternating when I got tired
200 singles
10:47
So sore from yesterday and my birthday is tomorrow so get ready for some birthday burpees lol!
Great job! Should never say that there is a B-day tomorrow. Some may hit the ‘Cancel’ button 😛
It’s ok. She’s not as old as you Gabe 😉
lol! Yeah it’s not that many burpees, I’m still a youngin remember
Push Jerk Front Squat Split Jerk
35# – 55# – 65# – 75#
100 Double Unders (singles x2)
21-15-9
Med Ball Cleans – 8#
T2B – knee raises
100 Double Unders (singles x2)
Time: 11:46
MOB WUx1+ Crossover Symmetry
Group WU MOB
Push Jerk Front Squat Split Jerk
Build up to Heavy
45-95-115-125-135-145-155
WOD as RX’d
100 Double Unders
21-15-9
Med Ball Cleans @20#
T2B
100 Double Unders
Time–>8:45
Great work 6am peeps!
Thanks Shane!
Complex
135-165-185-205-225 (felt like I had more left in the tank)
WOD Rx’d
6:50
T2B went well, until the sweaty hands. Slipping isn’t fun (or safe).
Looked like you had more in the tank! Every lift was smooth and nice to watch.
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
35# 55# 65# 75# 75#
15#PR Push Jerk
30#PR Front Squat
10#PR Split Jerk
100 Double Unders
21-15-9
Med Ball Cleans
T2B
100 Double Unders
8:45
WUx1
Group WU MOB
Push Jerk Front Squat Split Jerk
Build up to Heavy
95-135-155-185-185
WOD
200 single unders
21-15-9
Med Ball Cleans @20#
T2B
200 single unders
11:05
Push jerk – front squat – split jerk
55 – 65 – 75 – 85
Could do heavier when my sprained thumb heals.
WOD
200 singles
21-15-9
Med ball cleans 10# (heavier next time)
Hanging knee raises
200 singles
12:11
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
45# 55# 65# 75# 85# 85#
100 Double Unders I did 200 singles
21-15-9
Med Ball Cleans
T2B I did Knee raises
100 Double Unders I did 200 singles
7:27
Thanks Matt
Med #12…needs to be heavier.
Push Jerk + Front Squat + Split Jerk
55-70-80-90-95lb
200 Single Unders
21-15-9
Med Ball Cleans, 14lb
Hanging knee raises
200 single Unders
8:36
Did rx’d 14:30
Lost a minute or two with a rope adjustment
100 Double Unders (2x Singles)
21-15-9
Med Ball Cleans 14#
T2B (Knee Raises)
100 Double Unders (2x Singles)
10:27
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
45-65-85-95-105-110#
100 Double Unders (2x singles)
21-15-9
Med Ball Cleans @ 20#
T2B (Knee raises on rounds of 15-9)
100 Double Unders (2x singles)
10:15
First time doing split jerks; it felt good.
Oddly, the push jerk still bothers my shoulder, but it felt fine while doing the split jerk.
Push Jerk Front Squat Split Jerk
55-65-75-85-95#
100 Double Unders (singles x2)
21-15-9
Med Ball Cleans – 14}
T2B – knee raises
100 Double Unders (singles x2)
Time> 10:21
Push Jerk + Front Squat + Split Jerk
45#-55#-65#-65#-65#
100 Double Unders (Singles x2)
21-15-9
Med Ball Cleans (20#)
T2B
100 Double Unders (Singles x2)
Time: 12:39