Monday 8.29.11


CrossFit One World Movement Library - The Push & Split Jerk from crossfitoneworld on Vimeo.


SWOD: Push Press 5-5-5-5-5

Metcon: As many rounds as possible in 15:00:
-4 Chest to Bar Pull Ups
-8 Push Jerk @ 70-75% of todays heaviest push press load
-12 Box Jumps (24"/20")

For the metcon, it may be faster to perform Push Presses, but it calls for Push Jerks.  Make sure you take the time to drop under the bar as it's pressed above head, and then stabilize your body as you bring the weight back down to your shoulders.

Post weights and times to comments. cc

19 comments:

  1. SWOD- 55,65,75,95,85
    METCON- 5rds + 6 push jerks @ 70lbs, band pull ups, 20" box

    ReplyDelete
  2. SWOD: up to 205#x5
    METCON: 7 rounds+4 CTB pullups

    ReplyDelete
  3. SWOD: 55,65,70,75,80
    Metcon: 6 Rounds band pull ups, 20" box, 60lbs

    ReplyDelete
  4. SWOD 5x95,115,125,135,1x145,2x140

    Metcon 6 Rds + 4PU's Rx

    ReplyDelete
  5. SWOD: 175x5, 185x1

    metcon: 6rds 4pus

    ReplyDelete
  6. swod155x3
    145x5

    metcon5rds jumping p/u 105, 15.5" box

    ReplyDelete
  7. SWOD: 115x5, 135x5, 145x5, 155x5, 160x5

    Metcon: 6 rds + 4 jerks @ 125#, 30" box

    ReplyDelete
  8. 185x5, 7 rounds + 4 pull ups

    ReplyDelete
  9. SWOD: max 90# (got 95 x2)

    METCON: 6 rnd - 4 box jumps, @65#

    ReplyDelete
  10. SWOD: 185x5

    METCON: 5 rnds, 4 pullups, 1 jerk @145#

    ReplyDelete
  11. Swod: 85x5, 90x4
    Metcon: 7 rds + 4 pull ups (jumping chest to bar), 70# jerks

    ReplyDelete
  12. SWOD: 100lb x5

    Metcon: 6 rounds + 2 push jerks. Jumping chest to bar, 75lb, 24in box

    ReplyDelete
  13. Swod 85x5, 90x3
    Metcon 6 rds + 4 pull ups. Jumping/65#/20"

    ReplyDelete
  14. 65X5, 75X5, 85X5, 95X4, 95X4
    Metcon: 7 rounds @ 70#, 24"(1 rd)/20" box, red band foot C2B

    ReplyDelete
  15. SWOD: 105x5
    Metcon: 6rds @ 80# in 13:00 ( timer started w/o me & only did 6 PJ ea. round cuz I cant read white board =()

    ReplyDelete
  16. SWOD: 70x5
    Metcon: 5rd + 4pu/8push jerks @55lbs

    ReplyDelete
  17. SWOD: 95x5, 105,x1
    Metcon: 6rnds at 70# CTB hanging from hair tie band

    ReplyDelete
  18. SWOD: 130x5
    Metcon: 4 rds@80# + 4 jump PUs

    ReplyDelete
  19. SWOD: 105x5

    WOD: "Jennifer" crossfit mom wod
    23:18

    ReplyDelete