2014-11-30

SUNDAY WORKOUT

Power/Skill:
Split Jerk - Work up to your old 1RM Split Jerk (with your dominant leg), and then attempt a new 1RM Split Jerk. Only take between 4 - 6 sets to get to your old 1RM, and then 2 - 3 attempts at a new max.


Then...


2 Minutes Work / 2 Minutes Rest
4 Rounds Total Each For Max Reps of:

5 Push/Split Jerks (135/95)
5 Burpees over Barbell

*Each round will be 2 minutes of work, followed by 2 minutes of rest, and you will start over at the beginning each round. Go fast, this is meant to be a sprint each round. Scale the weight to no more than ~65% or less of your 1RM Overhead.

8 comments:

Jordan said...

235#, worked on skill due to uncooperative shoulder. Previous 260#.

4, 3+6, 3+5, 3+7 rx

CrossFit Hydro said...

Clean and jerk - Max for the day...
Felt good.. Worked up fast..
135,185,225,245,265,285

Bk squat 4x3 @ 90-95%
285,295,300,300 (band around knee)

Worked muscle ups under fatigue... Still needs work...
3 Push Presses (135#)
3 Pull Ups
1 MU
6,6,2 & 9,9,3 & 12,12,4 & 15,15,5...

Broken up for fear of missing MUS :$

8:09... Still missed 1 MU :$

Plus 5 more after a 1-2 minute rest...

JVB

John Dunn said...

195# PR
3+3, 2+3, 1+8, 1+7 @ 125#

Vice said...

127 PR was 110 in January
Great job John! Jordan stretch those pecs to loosen the shoulders!
JVB, you rock, keep journaling on here! Helps us know you are human!
75# for
1st set-3 rds complete
2nd set-2 rds + 8 reps
2 rds + 7 reps felt shitty
2 rds + 5 reps

CrossFit Hydro said...

Wod 2 @ 8:30... Because I was bored :)

400m treadmill run @ 9.5-10.5..
50 Air Squats
4 rds... Kept the treadmill too slow

10:58

JVB

Susannah Dunn said...

142# split jerk(7# PR)

78 reps RX. That one got tough

Thanks for the travel WOD JVB, I'll be doing that one tomorrow:)

Brianne Kemp said...

153# (8# PR)
25-20-20-21 Rxd

Rachel said...

123# split jerk (matched old 1RM)
Got through 2 full rounds each time except 2 burpees short last one 83#