410 W Geer St, Durham, NC 27701 (919) 907-1233

Pushing and Pulling

Please stop in this week to pick up your CFD branded holiday gift!

WOD for Wednesday 121912 -Click Here For Today’s Schedule
Jerk – 80% 1RM             
3-3-3-3-3
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Handstand Pushups
Chest To Bar Pullups

Post Jerk Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 3 rep Jerks at 80% 1RM.  These should be fairly heavy. You can take the bar from the rack and perform Push Jerks or Split Jerks.  Make sure you take good rest between these work sets (2-3 minutes).  If you get a PR, be sure to put it up on the board!

For the conditioning workout, scale movements as necessary.  Note that the pullups are chest to bar, so make sure your chest touches the bar regardless of whether you are using assistance or not.

Holiday Week Schedule
Christmas Eve – No evening WODs
Christmas Day – 10 and 11am WODs
12/26 – 11am Mobility, WODs at 11:30am, 5pm, 6pm
12/27 – No 7pm WOD

Push Jerk Elements with Coach Glassman

One Comment
  1. Paul K Reply
    Jerks - Split Jerks at 135# - need lots of practice. METCON HSPU's done on a 30" Box CTB - purple band 10 & 9, Red band 8-1 12:55 to finish

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