warm up
50 double unders
45 air squats
25 wall ball shots
20 abmat sit ups
pvc x 10:
snatch
clean
deadlift
workout
amrap in 8mins:
95# hang squat snatch x 4
30" box jumps x 6
3min rest
amrap in 8mins:
95# push jerk x 4
c2b pull ups x 6
3min rest
amrap in 8mins:
95# thrusters x 4
cfjax burpees x 6
post total rounds from each station
50 double unders
45 air squats
25 wall ball shots
20 abmat sit ups
pvc x 10:
snatch
clean
deadlift
workout
amrap in 8mins:
95# hang squat snatch x 4
30" box jumps x 6
3min rest
amrap in 8mins:
95# push jerk x 4
c2b pull ups x 6
3min rest
amrap in 8mins:
95# thrusters x 4
cfjax burpees x 6
post total rounds from each station
how do you ensure the chest/hips/thighs are all the way down on the burpee? easy - briefly take your hands off the ground at the bottom of the push up...the new cfjax burpee standard
josh c. 185. rx. 5/8/6
ReplyDeletejessie k. 148. mod. 4/8/7
christian. 155. rx. 5/13/10
junior. 180. rx. 6/6/8
rowdy. 175. rx. 7/10/6
katy. 102. mod. 7/6/7
matt m. 177. mod. 7/9/5
dustin. 166. rx. 6/7/7
harry. 241. mod. 4/8/6
jon. 154. rx. 6/7/5
turbo. 157. rx. 9/14/10
steve d. 158. rx. 8/13/8
eric. 255. mod. 5/7/4
dr j. 185. rx. 8/10/7
ryan. 198. mod. 7/6/5
brannon. 186. mod. 7/4/4
jv. 115. rx. 5/8/5
lorena. 128. mod. 6/5/4
kohl. 255. mod. 7/4/4
We'll be implementing the new "CF-Jax Burpee Standard" immediately.
ReplyDeletetommy -
ReplyDeleteworld of difference bro. give it a shot and let us know what you think!
did this on my own in NY...
ReplyDeleteRound one as rx - 8
Round two as rx - 9
I did thrusters and burpees the day before so round 3 was 4 @ 95# SDHP and 10 double unders - 11
another fine workout, gentlemen and ladies.
BTW... Jay/6'3"/235