CrossFit WOD, May 24, 2019

Captain JerkInspirationWarm-upWarm-upI. Partner 1 starts on the rower and partner 2 starts on the KB, then they switch each minute.
10 Minute Alternating EMOM…
Odd: Row…(:45) // Even KB movement
50% // 10/10 KB Hang Clean/Press
60% // Press 10/10
70% // Half Kneeling Press 10/10
80% // 10/10 Front Rack Lunge
90% // :20/:20 OH Walk

II. PUSH JERK PROGRESSION
-5 empty hand push jerk, focusing on footwork
-5 strict press, focusing on tight core and pressing head forward upon lock out
-5 push press, focus on explosive leg drive and fully standing before pressing
-5 push jerk, focus on footwork and “snapping” arms overheadWeightliftingPush Jerk (3-3-3-3-3)*Bar is taken from the Ground. Building each set. Start light to moderate and end above workout weight.MetconMetcon (Time)FOR TIME
3-6-9-12-9-6-3
Push Jerk (115/80)
*15 Cal Row After Every Set
(15:00 Hard Cap)SCALING
REPS, LOADING, VOLUME…
Athletes should pick a weight on the barbell that allows them to complete the rounds of 3-6-9 unbroken. Calories on the rower should be completed at an aggressive pace in less than 1 minute.
MOVEMENT ADJUSTMENTS…
ROW – Sub 200m run or 14/10 cal assault bike.
PUSH JERK – Hang cleans, deadlifts, or heavy slam balls (double reps) can be subbed.Metcon (Time)FOR TIME
3-6-9-12-9-6-3
Push Jerk (155/105)
*15 Cal Row After Every Set
(15:00 Hard Cap)SCALING
REPS, LOADING, VOLUME…
Athletes should pick a weight on the barbell that allows them to complete the rounds of 3-6-9 unbroken. Calories on the rower should be completed at an aggressive pace in less than 1 minute.
MOVEMENT ADJUSTMENTS…
ROW – Sub 200m run or 14/10 cal assault bike.
PUSH JERK – Hang cleans, deadlifts, or heavy slam balls (double reps) can be subbed.

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