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Components

Jerk Drive

Split Jerk

"Heartbreak Kid"

Settings

Workout

WEDNESDAY 4.10.19

WU:

500M Row
Foam Roll/Hip Halo
Banded Shoulder Distraction
Group Warm-Up

1: Jerk Drive (5X3)

Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 78% of 1RM
Set #4 - 85% of 1RM
Set #5 - 90% of 1RM
*Keep the rest to 2 minutes.

2: Split Jerk (5X1)

5 Sets of 1 Split Jerk:
Set #1 - 75%
Set #2 - 80%
Sets #3+4+5 - 85%

MC: "Heartbreak Kid" (Time)

RX
3 Rounds:
10 Front Squats (135/95)
20 Pull-ups
50 Double-unders

RX+
3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, April 10, 2019

Leaderboard

Men's Jerk Drive
Ramsey Warner	04/19/2019	5 x 3 @ 295 lbs
Ben Sauer	04/19/2019	5 x 3 @ 285 lbs
Evander Jackson	04/19/2019	5 x 3 @ 275 lbs

Women's Jerk Drive
Erin Bonthron	04/03/2019	5 x 3 @ 155 lbs
Liz Kwon	04/19/2019	5 x 3 @ 120 lbs
Melissa Wood	04/19/2019	5 x 3 @ 95 lbs

Male Clients

1

mario
mancha

6:30 PM CrossFit

5 x 3 @ 285 lbs

2

Ben
Sauer

4:30 PM CrossFit

5 x 3 @ 275 lbs

2

Juan
Baltierra

6:30 PM CrossFit

5 x 3 @ 275 lbs

3

Robert
O'Leary

4:30 PM CrossFit

5 x 3 @ 215 lbs

4

Keenan
LIlyquist

6:30 PM CrossFit

5 x 3 @ 205 lbs

5

Robert
Lee

9:30 AM CrossFit

5 x 3 @ 185 lbs

6

Chris
Benedict

5:30 PM CrossFit

5 x 3 @ 180 lbs

7

Ryan
McKeel

9:30 AM CrossFit

5 x 3 @ 135 lbs

8

Daniel
Tormo

5:30 PM CrossFit

5 x 3 @ 105 lbs

Female Clients

1

Bria
Lee

5:30 PM CrossFit

5 x 3 @ 205 lbs

2

Sarah
BARTLES

9:30 AM CrossFit

1 x 6 @ 65 lbs