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Components
Push Jerk
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
EMOM - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (20/18)
Workout
EMOM
– Strength: Today is Week #1 upper body pressing work with the push jerk based off your max from 3/29. You will complete 6 sets of 3 reps at 70-75% for all sets. Reset between reps (not touch n go.) – Metcon: Today’s EMOM consists of 4 different movements all that should capable of being sustained for all sets. The strict pull-ups will be challenging so make sure you scale accordingly.
Warm-up
A: Metcon (No Measure)
With a light set of DBs and band
2 Rounds of:
Double DB Rows x 10
Rolling Triceps Extension x 20 (on floor)
Banded pull-apart (pronated grip round 1/supinated grip round 2) x 30
Then,
With an empty barbell review, the Push Jerk:
Strength/Skill
B: Push Jerk (6 x 3 @70-75% of 3/29, every 90s.)
Push Jerk
– reset on each rep.
– Beginner: 6 x 3, starting light and adding weight each set if form permits.
Conditioning
C: Metcon (No Measure)
EMOM 16:
Minute 1: 8/5 Strict Pull-ups
(alternate between pronated and supinated grips)
Minute 2: 10 DB Rollback Triceps Extensions (on floor)
Minute 3: 20 DB Renegade Rows (same weight as Triceps)
Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)
Rx+:(10/8 Strict Pull-ups)
Accessory Work
D: Metcon (No Measure)
Banded Triceps Complex:
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 02, 2019
Male Clients
1
Brett
Smith
5:00PM CrossFit Group Cla...
6 x 3 @ 215 lbs
2
Jason
McLeod
8:45 CrossFit Group Class...
6 x 3 @ 205 lbs
2
Joel
Brown
6:00 CrossFit Group Clase...
6 x 3 @ 205 lbs
3
Daniel
Scullion
5:00PM CrossFit Group Cla...
6 x 3 @ 175 lbs
4
Kevin
Boyette
6:00PM CrossFit Group Cla...
6 x 3 @ 155 lbs
5
Adam
Zazzali
6:00 CrossFit Group Clase...
6 x 3 @ 145 lbs
5
Bradley
Cooke
CrossFit: 7:00 AM
6 x 3 @ 145 lbs
5
Dominic
Talanca
6:00PM CrossFit Group Cla...
6 x 3 @ 145 lbs
5
Greg
Barber
6:00 CrossFit Group Clase...
6 x 3 @ 145 lbs
5
Scott
Shapiro
1:00PM CrossFit Group Cla...
6 x 3 @ 145 lbs
6
Scott
Stalls
8:45 CrossFit Group Class...
6 x 3 @ 135 lbs
7
Nathan
Graff
6:00 CrossFit Group Clase...
6 x 3 @ 133 lbs
8
Christian
Bolz
8:45 CrossFit Group Class...
6 x 3 @ 125 lbs
8
Jeff
Groves
8:45 CrossFit Group Class...
6 x 3 @ 125 lbs
8
Kevin
English
5:00PM CrossFit Group Cla...
6 x 3 @ 125 lbs
8
Paul
Ragan
5:00PM CrossFit Group Cla...
6 x 3 @ 125 lbs
8
Phillip
Jacobs
5:00PM CrossFit Group Cla...
6 x 3 @ 125 lbs
8
Shane
Higgins
5:00PM CrossFit Group Cla...
6 x 3 @ 125 lbs
8
TJ
Beatty
6:00 CrossFit Group Clase...
6 x 3 @ 125 lbs
9
Daniel
McClanahan
6:00PM CrossFit Group Cla...
4 x 3 @ 95 lbs
Female Clients
1
Selena
Boyette
6:00 CrossFit Group Clase...
6 x 3 @ 115 lbs
1
Stephanie
Sumner
6:00 CrossFit Group Clase...
6 x 3 @ 115 lbs
@75
2
Lindsey
Gerkens
8:45 CrossFit Group Class...
6 x 3 @ 105 lbs
3
Christine
Abbata
6:00PM CrossFit Group Cla...
6 x 3 @ 90 lbs
75%
4
Private
6:00 CrossFit Group Clase...
6 x 3 @ 85 lbs
4
Fraleane
Holt
6:00 CrossFit Group Clase...
6 x 3 @ 85 lbs
75%
5
Katie
Ragan
5:00PM CrossFit Group Cla...
6 x 3 @ 80 lbs
6
Amber
Barber
CrossFit: 7:00 AM
6 x 3 @ 75 lbs
6
Debbie
Bolz
8:45 CrossFit Group Class...
6 x 3 @ 75 lbs
6
Shelby
Morge
6:00 CrossFit Group Clase...
6 x 3 @ 75 lbs
Shoulder press
7
Brooke
Scacheri
8:45 CrossFit Group Class...
6 x 3 @ 65 lbs
7
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
6 x 3 @ 65 lbs
7
Monica
Jacobs
1:00PM CrossFit Group Cla...
6 x 3 @ 65 lbs
72%
8
Elizabeth
McLamb
8:45 CrossFit Group Class...
6 x 3 @ 60 lbs
Last set 70
8
Karla
Fierimonte
8:45 CrossFit Group Class...
6 x 3 @ 60 lbs
9
Jade
Knutson Day
6:00 CrossFit Group Clase...
6 x 3 @ 0 lbs
I did SP 105 4x2 and then tried to jerk and my shoulders were sho...
9
Courtney
Steele
6:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
Found1RM
9
Rebecca
McHenry
5:00PM CrossFit Group Cla...
1 x 1 @ 110 lbs
1RM make up
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