Crossfit Garage – CrossFit
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