Saturday, August 7, 2010

PUSH JERK 80/85/90

warm
3 rounds:
hspu x 5
ring dips x 10
jumping air squats x 15

focus
pistol squats

work
push jerk
1 x 3 @ 80%
3 x 2 @ 85%
5 x 1 @ 90%

metcon
15-12-9
2 pood kb swings
20# ball slams
burpees

1 comment:

  1. rob in ger.08 August, 2010 18:37

    Just came back from Basel Switzerland. It is always cool to meet new crossfitters. the test was interesting. You always learn something and someone new at the certs!

    Sat Team wod: 250 thrusters, then 250 pull ups for time.
    Sundays little 10min amrap: 7 medball cleans sprint a short distance and do 7 push ups. Didn't keep count. the last min I did 2 rounds though.

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