CrossFit Now – CrossFit
WOD
“Herky Jerky” WB DBCJ DBBSU ROW (Time)
“Herky Jerky”
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
1000m Row/800m Run/50/35 Bike
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs
RX+-50/35#, 24/20″, 20/14#, 10/9′
RX -35/20#, 24/20″, 20/14#, 10/8′
50-59 -20/15#, 20/16″, 14/10#, 10/8′
60+ -15/10#, step ups, 10/6#, 10/8′
Basics-20 WB, 15 HC, 10 Step Ups, 500m Row
GENERAL
This big up and back chipper workout is designed to take about 15-20 minutes to complete
WALLBALLS
Choose a weight that allows you to complete 30+ reps unbroken when fresh
SINGLE DUMBBELL HANG CLEAN & JERK
We’ll switch arms every 5 reps here
Choose a weight that allows you to complete between 15-20 reps at a time
For the hang clean, you can swing the dumbbell between your leg like a kettlebell
On the jerk, you can push press or push jerk the weigh overhead
SINGLE DUMBBELL BOX STEP-UPS
We’ll alternate legs every rep on the single dumbbell box step-ups
You can hold the dumbbell wherever is most comfortable for you
With a lot of grip potentially involved in the hang clean and jerks, we recommend supporting the bell on your shoulder
Make sure to stand to full extension on top of the box
If you are modifying, you can use a different weight on the box step-ups than you did for the hang clean and jerks
Choose a weight or height that allows you to complete the 30 reps with only 1 break
ROW/SKI/BIKE/RUN
In the middle of the workout should take about 3:30-5:00 to complete