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WOD for Thursday 9-15-16

September 15, 2016

CrossFit- Olympic Lifting

A) 6 Minutes-3×5 Press From Split.  First Set- Light.  Second Set – Medium. Third Set- Heavy.   35 second Video HERE.  6 minutes- Klokov Jerk Drops.  1:29 Video HERE.

B) 10 minutes to establish your heaviest 1 push jerk + 1 split jerk. Use the rack or jerk blocks.

C) Work-

15 Shoulder to Overhead 155/105, 30 Box Jumps 24/20 (step ups are acceptable/rxd)

10 Shoulder to Overhead 155/105, 20 Box Jumps 24/20

5 Shoulder to Overhead 155/105, 10 Box Jumps 24/20

Bar comes off the ground.

Open Prep

Pull Up x 6 x 3

Bench x 8-10 x 3

Dip x 8-10 x 3

Hammer Curl x 8-10 x 3

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10 comments

  1. 10:20 RX w/box jumps
    Heaviest complex 245
    Jason


  2. Heaviest push jerk/split jerk: 95
    WOD: 10:03 @85 with box jumps.


  3. pj/sj: 115lbs
    work: 5:06 @ 75lbs & step-ups

    I went light – tennis match last night (won 6-2, 6-1), match tonight & tomorrow morning


  4. So the 1 pm had some great scores with Jill, Andrea, Amy L and Joel H getting somewhere between 3:55 and 4:10. Good energy and good push.


  5. PS/SJ- 205lb

    WOD RX- 5:56


  6. SJ 245
    WOD 3:56 RXX did 15 instead of 10 on last box. I wrote it down wrong


    • Push press 245/245 Split Jerk
      Took a shot at 255 push press almost had it but stepped forward so no rep


  7. push/split jerk: 120
    Work: 6:28 @ 95


  8. Friday: 2 rounds plus 35
    Scale run to row 1000 meters. Nursing a bum knee


  9. Push/Split jerk = 115
    WOD: 10:03 rx



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