Category Archives: Split jerk

Saturday 9-14-13

Warm-up: Roll out, Stretch, Run 1 mile WOD: Split Jerk – 15 minutes to establish a 2 RM 255pr 5 X 5 – Snatch Pulls – 85%-90% 185 In teams of 2, complete the whole deck. Share the work, both … Continue reading

Posted in Burpees, Crossfit Pride, Power clean, RUN, Situps, Snatch pulls, Split jerk | Leave a comment

Monday 6-17-13

WORKOUT OF THE DAY: A. Skill: Review Handstand push-up, practice for 10 minutes B. Shoulder Press – 3 @ 80%, 3 @ 85%, 3 @ 90%x max reps 135-145-155×6 C. AMRAP in 15 minutes of:: 200m Run 3 Handstand Push-ups … Continue reading

Posted in Crossfit Pride, PRESS, Push press, RUN, Split jerk | Leave a comment

Monday 4-1-13

Split Jerk – 5 @ 40%, 5 @ 50%, 5 @ 60%, 1 X 15 Shoulder Press 60% 115 -135 -155, SP-115 then: AMRAP in 20 minutes of: 400M Run 5 Burpee Pull-ups 10 DB Thrusters(35/20) 15 Double-unders 5 rounds

Posted in Burpees, Crossfit Pride, DOUBLE UNDERS, PRESS, PULLUPS, RUN, Split jerk | Leave a comment

Tuesday 11-27-12

Warm-up: Stretch, 2 rounds of 400M Run, 20 Jumping Squats, 20 Banded good mornings WORKOUT OF THE DAY: AMRAP in 10 minutes of: 10 Split Jerk(switching legs – 125/80) 30 Double-unders 5 rounds +2 reps Rest as needed, then: Front … Continue reading

Posted in Crossfit, DOUBLE UNDERS, Front squat, Split jerk, WOD | Leave a comment

Wednesday 11-14-12

AMRAP in 15 minutes of: Push the sled 30 feet(100/75) Sprint to the 200M mark & back OH Lunge to the pull-up bar(45/25) 10 Toes to bar OH Lunge back to the door 5 Burpees & the jump should be … Continue reading

Posted in Crossfit, RUN, Split jerk, Toes to bar | Leave a comment

Tuesday 11-6-12

Warm-up: Stretch, 400M Run, 30 sit-ups, 20 squats, 10 Pull-ups Workout of the Day: Front Squat – 3×2 @70%, 2X2 @75%, 3X1 @80%, 2×1 @85% 2-2-2@185, 2-2@205, 1-1-1@215, 1-1@225 Push Press, Push Jerk, Split Jerk – 6X2 @80% 195-195-195-185(f)-155-155

Posted in Crossfit, Front squat, JERK, Push press, Split jerk | Leave a comment

Wednesday 9-19-12

Warm-up: 1 mile at a jog pace, grab a partner & do the junkyard dog. 7 sets of 2 reps through the progression. Push Press to Push Jerk to Split Jerk. Add weight each set. If you fail at the … Continue reading

Posted in Crossfit, JERK, MUSCLE UPS, Push press, Rope climbs, RUN, Split jerk, WOD | Leave a comment