10202020

18
Oct

10202020

Crossfit Garage – CrossFit

View Public Whiteboard

Weightlifting

1 Push Jerk + 1 Split Jerk (1×2)

With a 15:00 Clock: Build to a Moderate-Heavy Complex of 1 Push Jerk + 1 Split Jerk
barbell received from rack

Metcon

Metcon (Time)

50 Wall Balls 20/14

30 Push-ups

10 Atomic Sit-ups (25/15 plate)
That’s it!!! NBD!

Bright Spot

Push Jerk

Split Jerk

Push-ups

Intended Response

This is intended to be a quick workout with minimal/no rest during.

Aim for largest sets of WBs as possible, with a quick reset between. 5×10, 10×5, or any combination of the two is a great strategy. Focus on the hips driving ‘up’ on the throw to maximize the use of momentum, and prioritize a below parallel squat over hitting the target.

Break up push-ups into a few larger sets, being sure to touch chest to the ground every rep. Make sure to choose plate load for the atomic sit-up that can be taken behind the head and above the head safely.

Goal: 5-10 minutes

()