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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