08 Sep CrossFit WOD, September 9, 2020
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm-up
3 ROUNDS FOR QUALITY
10 PVC Passes
8 Broad Jumps (land in solid ¼ squat)
6 Push Jerks
4 Up-Down
2 Perfect Push-Ups
10 PVC Passes
8 Broad Jumps (land in solid ¼ squat)
6 Push Jerks
4 Up-Down
2 Perfect Push-Ups
*After the warm-up, move right into your teaching of the Push Jerk with either a PVC Pipe or Light Barbell
Strength
Push Jerk (2RM)
Workout
Metcon (AMRAP – Reps)
AMRAP x 12 MINUTES
3,6,9,and so on…
Push Jerks (95/63)
Wall Balls (20/14)
Burpees
3,6,9,and so on…
Push Jerks (95/63)
Wall Balls (20/14)
Burpees
(Score is Reps)
Build to 2RM Push Jerk
(Score is Weight)