Beef Jerky

By Sean 0
August 14 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

300m row arms only

10 burpees

10 pull-ups

Y, W, T on rig

1:00 PVC mobility

Strength

Push Jerk (3×3)

Pausing Push Jerk

For Quality:

3 Sets of 3

Pause for 2s in catch.

Split Jerk (5×3)

Every 2 Minutes x 5 Sets:

3 Push Jerks

Working up to 80% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

“Beef Jerky”

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)

Scale

KB 35/25

Push jerk @ weight you can do 7 unbroken

Bitch Work

Metcon (No Measure)

3 Supersets:

1 Minute D-Ball Hold

20 GHD Back extension

Rest 2 minutes between.

Related posts

December 16 2019

Hybrid Cycle Week 5

author: Sean

April 06 2016

MF 904

author: seriou38_wp

February 13 2016

Couples Flex

author: seriou38_wp

December 23 2019

Hannukah Hero Wod

author: Sean

November 14 2020

Gymnastics Total

author: Sean
Comment
0

Leave a reply

close
Facebook IconYouTube IconTwitter IconVisit Instagram