CrossFit:
Push Jerk
Build to a Heavy Set of 3
Then,
Go Fish
For Time:
1,000 Meter Row
Directly Into...
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
Stamina Builder
Not for Time:
40 DU + 60% of Max Strict HSPU
40 DU + 50% of Max Strict HSPU
40 DU + 40% of Max Strict HSPU
40 DU + 30% of Max Strict HSPU
Directly into...
40 DU + 60% of Max Kipping HSPU
40 DU + 50% of Max Kipping HSPU
40 DU + 40% of Max Kipping HSPU
40 DU + 30% of Max Kipping HSPU
Deadlift
Deadlift Primer
4 Sets:
5 Pausing Romanian Deadlifts
5 Box Jumps
Deadlift
In relation to your estimated 1-Rep Deadlift:
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 73%
1 Set of 2 Reps @ 76%
Use the final (4) sets to build to a heavy set of 2 repetitions, aiming to finish between the 82-86% range.
Push Press
Push Press Primer
5 Sets of 2 - Pausing Jerk Drives
Push Press
5 Sets of 3 Repetitions
Start at 75% of our estimated 1RM Push Press, and steadily build from there.
Go Fish
1,000 Meter Row
Directly into...
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)
Synergy:
Pullup Strength
10 ring rows followed by max effort chin over the bar hold
*3 sets
Then,
Bubbles
4 Rounds for Time:
10 Burpees
10 Calorie Assault Bike
10 DB Hang Clean and Jerks
