Push Jerk

On the Minute x 10:
2 Push Jerks

WOD

AMRAP 12:
35 Double Unders
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks

Barbell: 105/155 M- 80/115

 

GENERAL WARM-UP

30 Seconds Each

Jumping Jacks
Single Unders
Down Dog
Single Unders
Inchworm to Push-up
Single Unders
Push-up to Down Dog
Single Unders
Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Banded Hamstring Stretch: 45 Minute Each Side

Banded 3-Way Shoulder: 30 Seconds Each Position & Side

 

AFTER PARTY

3 RNDS

20 Weighted Crunches

20 Russian Twists

20 Side Bends

Use DB or Bumper plate

WORKOUT VARIATIONS

HOME GYM

AMRAP 12:
35 Double Unders
9 Double Dumbbell Deadlifts 35/50 M25/40
7 Double Dumbbell Hang Power Cleans
5 Double Dumbbell Push Jerks

MODIFICATIONS

35 DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • 40 Seconds of Practice
  • 35 Double Taps
  • 50 Line Hops
  • 20 Over-and-Back Dumbbell Hops

9 DEADLIFTS

  • 9 Double Dumbbell or Kettlebell Deadlifts
  • 18 Single Dumbbell Deadlifts
  • 18 Odd Object Deadlifts

7 HANG POWER CLEANS

  • 7 Double Dumbbell Power Cleans
  • 14Single Dumbbell Power Cleans
  • 14 Odd Object Power Cleans

5 PUSH JERKS

  • 5 Double Dumbbell Push Jerks
  • 10 Single Dumbbell Push Jerks
  • 10 Odd Object Push Jerks

_________________________

Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 6PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

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