Thursday CrossFit – in the Gym

So nice to be back in the gym. Not quite as many people as yesterday – but close.

General Warm Up
500m/400m row at an easy to moderate pace

2 Rounds
0:30 PVC pull back
0:30 PVC external rotation
10 PVC Cuban press
10 hollow rocks with PVC
0:30/0:30 Samson stretch

Skill and Build-Up
Push Jerk Progression (no bar)
5 jump and land – hands at side
5 jump and land – thumbs on shoulders
5 jump, punch, land (no implement push jerk)
5 push jerks with an empty barbell

Build-Up (barbell = 35 lbs)
5 push-jerks with a lightweight (empty barbell)
5 push-jerks with a weight slightly less than anticipated first workout weight (2.5 lb weights)
3 push jerks, with intended workout weight (2.5 lb weights)
3 push jerks with second workout weight (5 lb weights)
3 push jerks with third workout weight (7.5 lb weights)
3 push jerks with fourth workout weight (7.5 lb weights)

Workout (for time) (17:48)
500m/400m row (1.2 k bike)
25 push jerks (35 lb barbell)
500m/400m row (1.2 k bike)
20 push jerks (2.5 lb weights + 35 lb barbell)
500m/400m row (1.2 k bike)
15 push jerks (5 lb weights + 35 lb barbell)
500m/400m row (1.2 k bike)
10 push jerks (5 lb weights + 35 lb barbell)

The hour was up just that fast. So nice to be at the gym. I think I work even harder with everyone else there.

Have a great day!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s


%d bloggers like this: