19
Jul
220720
CF Barbending – CrossFit
Warm-up
FBB Shoulders & Hips (No Measure)
3 Rounds:
10 Push-up to Pike
10 Turkish Sit-ups
10 Jefferson Curls
Weightlifting
Push Jerk (Try to establish a new 1 RM in 20 minutes)
I.e. 2 x 5, 3 x 3, 1-1-1, etc…
Scaling:
Most athletes can attempt the push jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Metcon (Time)
21-15-9 Reps for time of:
Dumbbell Push Jerks 50/35
Box Jump Overs 24/20″
*8 Minute Time Cap*
Scaling –
Intermediate:
21-15-9 Reps for time of:
Dumbbell Push Jerks 35/25
Box Jump Overs 24/20″
Beginner:21-15-9 Reps for time of:
Dumbbell Push Jerks 25/15
Box Jump Overs 20/16″