CrossFit Now – CrossFit
STRENGTH
Push Jerk (Build to heavy set of 3 – 15 min to establish)
“Eighth Wonder” (Time)
“Eighth Wonder”
8 Rounds For Time:
8 Push Jerks
8 Lateral Barbell Burpees
16 min TIme Cap
RX+-135/95#
RX-115/75#
50-59-95/65#
60+-75/55#, Just Burpees
Basics-4 Rounds, PVC/BB Just Burpees
DESCRIPTION
The push jerk is the big focus of this two part day
Athletes will start by building to a heavy, unbroken set of 3 from the rack
The metcon that follows includes a moderate weight barbell and burpees
Athletes can expect this workout to take between 8-16 minutes to complete
PUSH JERKS
Choose a weight for “eighth wonder” that you can complete in 1-2 sets
The bar is taken from the floor for the conditioning piece
The barbell is taken from the rack for the strength portion
LATERAL BARBELL BURPEES
There is no need to stand to full extension when jumping over the ba
AFTER PARTY
Row Intervals (No Measure)
Row Intervals
On the Minute x 9:
Minute 1: 18/15 Calorie Row
Minute 2: 15/12 Calorie Row
Minute 3: 12/9 Calorie Row
Minute 4: 18/15 Calorie Row
Minute 5: 15/12 Calorie Row
Minute 6: 12/9 Calorie Row
Minute 7: 18/15 Calorie Row
Minute 8: 15/12 Calorie Row
Minute 9: 12/9 Calorie Row