Push Jerks and Running

Sep 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Front Plank

0:30 Side Plank / side

15 Banded Pull Aparts

15 Push-ups

10 PVC Passes

1:00 Couch Stretch / side

0:30 Hanging Hollow Hold

15 Banded Ext. Rotations w/ Press

10 Shoulder Press (45/35)

5 Push Press (45/35)

5 B/N Push Jerks (45/35)

5 Push Jerks (45/35)

Strength

Push Jerk (3-3-3-3-3)

12 minutes

Metcon

Metcon (Time)

100m Run

5 Push Jerks (135/95)

200m Run

10 Push Jerks (135/95)

400m Run

15 Push Jerks (135/95)

800m Run

20 Push Jerks (135/95)
From the floor.

Scale so that you can complete 10 push jerks consecutively at the weight you select.