CrossFit
5 Sets
2 Push Press + 1 Push Jerk + 1 Split Jerk
Start Moderately Light and add weight but maintain mechanics and form
Last set should not be maximal effort
WOD:
Fitness
EMOM 12 Min
1) 7 Push Press + Max reps Push Jerk to :50
2) 5 Burpees + 75 Fast Singles
Rx
EMOM 12 Min
1) 7 Push Press + Max reps Push Jerk to :50 75/55#
2) 5 Burpees + 40 Double Unders
Rx+
EMOM 12 Min
1) 7 Push Press + Max reps Push Jerk to :50 115/75#
2) 5 Burpees + 40 Unbroken Double Unders
Masters
EMOM 12 Min
1) 7 Push Press + Max reps Push Jerk to :50 45/35
2) 5 Burpees + 20 Double Unders
Boot Camp
5 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Wall Balls
STATION 2
Max Wall Ball Push Press
STATION 3
Max Wall Ball G2OH
STATION 4
Max Wall Ball Up-Down*
Youth
Warmup:
3 Rounds of
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
Skill
Push Press
5-5-5-5-5
5 Rounds for time:
5 Push Press
10 Burpees
Skill:
Plank Pushups
Work on Keepig Solid Plank
Scale Range of Motion if Needed
5 Rounds
Row 300M
:30 Plank
1 Min Situps