Categories
Workouts

031224

Announcements

***********************************

THE 4:45PM AND 5:45PM CLASSES

HAVE BEEN CHANGED TO ONE

CLASS AT 5:15PM

***********************************

CrossFit Montgomery – CF

GENERAL WARMUP

3 sets:

:30 air squats

– Rest :10

:30 shoulder presses

– Rest :10

SPECIFIC WARMUP

PUSH JERK | 8:00

5 jump and lands (hands at sides) Jump hard and stick the landing (hip extension).

5 jump and lands (hands at shoulders) Keep the chest up and dip by pushing the knees forward gently, then jump (torso position).

5 jump, punch, and lands Jump first, then punch the arms overhead (timing).

8 push jerks Jump first, pull the head out of the way, then press and land with the arms straight (maintaining hip extension and timing).

8 push jerks Lower the bar smoothly to the shoulders, then immediately dip and jump into the next push jerk (cycling).

SKILL WORK

On a 10:00 clock:

Build to a heavy 3-rep push jerk

Push Jerk (3 rep)

MINI ROUND

1 set:

20 air squats

10 unbroken push jerks

WORKOUT

Metcon (Time)

RX

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (95/135 lb)

INTERMEDIATE

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (65/95 lb)

BEGINNER

For time:

25-20-15-10-5

Air squats

3-6-9-12-15

Push presses (35/45 lb)

COOL DOWN

2 sets:

:30 frog stretch

:30 couch stretch/leg

Leave a Reply

Your email address will not be published. Required fields are marked *