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

They're Running Out Of You

Need help with your gymnastics? 

Join Coach Allison for a FREE Seminar THIS SATURDAY!

Open to all CFD athletes!  Register here

WOD for Thursday 083012Click Here For Today’s Schedule
Push Jerk
Establish 1RM
–Rest–
AMRAP in 8 minutes:
5 Power Cleans to Push Press (155/105)
5 Dips

Finisher:
Face Pulls
100 reps total

Post Push Jerk Loads and Workout Reps to Comments
For the Push Jerk, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It’s ok to leave something in the tank for next time.  You can take the bar from the rack and Jerk from the front or back.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, perform a power clean and then perform 1 push press from the rack position…that completes 1 rep.  There are 5 reps each round.  For the dips, you may perform them on the bars, rings, or parallettes.

For the finisher, grab a red or blue band and attach to a pullup bar.  With elbows out wide, perform 100 Face Pulls (ie, band to your forehead).

Racked Push Jerk Demo

2 Comments
  1. Paul k Reply
    Pr'd the push jerk at 200# That'll go on the PR board tomorrow. Scaled the METCON to 125# and used a purple band for ring dips -- 5 full rounds, plus 1 clean/press. Found it really difficult to concentrate and do a push press after working the push jerk for 20 minutes. Just a funky transition. Very cool WOD.
    • Dave Reply
      Great job, Paul!

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

11,197 Spam Comments Blocked so far by Spam Free Wordpress

captcha *