CrossFit Now – CrossFit
STRENGTH
Push Jerk (10 EMOM x 2)
WOD
“The Landlord” (AMRAP – Rounds and Reps)
“The Landlord”
AMRAP 12:
35 Double Unders (50 Singles)
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
RX+-155/105#
RX -135/95#
50-59-115/75#
60+-75/55#, 35 Singles
Basics-8 AMRAP – 35 Singles, PVC/BB
DESCRIPTION
* Today’s two-part training day will focus on the push jerk, as that will be the most difficult barbell movement in our conditioning piece
* Part 1 is a 10-minute EMOM of 2 push jerks from the floor
* Athletes have the option of building in weight or staying at a challenging load across
* The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight
* This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps
* Record your weight as the heaviest load lifted over the 10 minutes
* Part 2 is a conditioning piece that focuses on moderate weight barbell cycling
* Your score over the 12 minutes of work is total rounds + reps completed
* We can expect to complete 4-6 rounds within this time (1 round every 2-3 minutes)
DOUBLE UNDERS
* The double under rep number is designed to be small and manageable
* Choose a rep number or variation that can be completed in 45 seconds or less
BARBELL MOVEMENTS
* Let’s use a singular barbell weight based off the most challenging movement: the push jerk
* This should be a load that allows you to complete the 5 reps unbroken each round