02/16/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

50′ Bear Crawl

50′ Suitcase Carry (each arm)

:30 Shoulder Taps

1:00 Bike

Strength

Push Jerk Technique

5 Sets:

2 Pausing Push Jerks

1 Push Jerk
Percentages based of our 1RM Jerk:

Set 1 – 50%

Set 2 – 55%

Sets 3+4+5 – 60%

Metcon

Eighth Wonder (Time)

8 Round:

8 Push Jerks (115/85)

8 Bar Facing Burpees