Push Jerk


Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be the Push Jerk.  Our goal this cycle is to not only get stronger in this movement, but to be more comfortable while under a load, making the Clean & Jerk more successful.  A secondary focus this cycle will be the controlled dip (you’ll see that here as well as in our high hang Snatch and Clean variations this cycle).  Learn how to not just drop suddenly into the dip, rather drop down in control like a coiled-up spring, and then as you VIOLENTLY extend upwards, you’ll get more power out of the hips, therefore moving more weight.  Once you extend and PUNCH with the arms, drop yourself under the bar FAST!  Make sure these are push jerks, not push presses.



3 Calorie Ski Erg, 3 Kettlebell Swings (53/35)

6 Calorie Ski Erg, 6 Kettlebell Swings (53/35)

9 Calorie Ski Erg, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round


*KB Swings will be American Style

Suggest shaking out the arms for a quick second when you move from the Ski Erg over to the KB Swings.


Scaling Options:

KB weight -> 35/25 -> as needed


Cool Down:

Banded OH stretch – 2 min per side


Back Roll to V-Sit x10 (slow and controlled)

Video courtesy of The Nate Chambers


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