Push Jerk

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Push Jerk

2. Conditioning Testing – Max-Cal Row

Weightlifting

Push Jerk

Working Set: 5-1-5-1-5

* Same weight for all 3 sets of 5s

* Same weight for both sets of 1s

* Take about 2 minutes between each working set

* Working sets shouldn’t include warm-up

Push Jerk (3×5)

Push Jerk (2×1)

Testing

1-min Max-Cal Row (Calories)

1-min Max-Cal Row

Strength

6:30 STRENGTH CLASS

2. Stamina Squatting:

EMOM 12 (6 Rounds of Each)

Min 0: 3 Front Squats

Min 1: 6 Back Squats

*all squats at 58% of Front Squat 1 RM

Deadlift

3 x 60%

(3 x 70%) x 2

3 x 75%

(3 x 80%) x 2

3 x 85%

Front Squat (6×3)

Back Squat (6×6)