Push Jerk (from the rack)


Increase weight ea set

Video courtesy of CrossFit HQ.  Third week of 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. With the reps down to 3 this week, aim to go heavier in your work sets than you did in the 3X5 week.


For Time:

21 Lateral Barbell Burpees

21 Power Cleans (115/80)

21 Cal Row

15 Lateral Barbell Burpees

15 Push Jerks (115/80)

15 Cal Row

9 Lateral Barbell Burpees

9 Thrusters (115/80)

9 Cal Row

A classic 21-15-9 given a little twist!  The rowing and burpees are the same movement each time you hit them, but the barbell movement changes each round!  FOCUS!!!


Scaling Options:

Bar weight -> 95/65 -> 75/55 -> As needed


Cool Down:

Banded Bully Stretch – 1 Min per side


Doorway Stretch – 1 Min per side

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