10 rounds of:
20 seconds of Front Squats, 20 seconds of Rest (115lbs /95lbs)
8 rounds of:
20 seconds of Push Jerks, 30 seconds of Rest – (115lbs /95lbs)
6 rounds of:
20 seconds of Thrusters, 40 seconds of Rest – (105lbs /75lbs)
Note: After the last round of front squats you have a 20 second rest before moving on to the Push-Jerks. After the last round of Push-Jerks you have a 30 second break before moving on to the Thrusters. Athletes differ by degree here, so if you need to scale up or down in weight then do so accordingly.
Here are two videos from CrossFit.com on how to execute the Push-Jerk technique: Jerk Efficiency Demo…[wmv][mov]
Learning the Push Jerk, Rob Miller…[wmv][mov]
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Great turnout for yesterday’s WOD that included old fan favorites box jumps, squats and sumo dead lift high pulls. Check out some photos:
Sal brings bar dancing to the box jump
Teri using the ammo can to get her SDLHP on
Julie at the set-up
Oooo. that’s looks brutal. i’m glad this is my day off. good luck gang!
Posted by rambo | March 3, 2009, 11:23 amYeeessss it does! Will try this in the a.m. Oh My!!!
Posted by oran | March 3, 2009, 5:54 pmRambo did you have a glass that early already…”that’s looks brutal.” Sounds like a good slurring line
Posted by Chad | March 3, 2009, 8:27 pmHow’s the weather over there Oran? We’re floating away here! Thanks for checking out the site! Aloha!!
Posted by Christian | March 3, 2009, 8:39 pmAAAAA howzit braddah!!!! thanks for checking us out. Still recovering from “Fran”. Latah
Posted by Chad | March 3, 2009, 8:58 pmJulie, you look awesome – crazy girrrl!
Posted by Lauren | March 3, 2009, 9:41 pmDrink no longer water, but use a little wine for thy stomach’s sake and thine often infirmities.
1 Timothy, 5:23
Posted by rambo | March 3, 2009, 11:59 pmSal brings blue steel to crossfit
Posted by Larry | March 4, 2009, 7:13 amChad and Christian, the weather here is terrible, sunny and about seventy degrees. Had to postpone this WOD until tomorrow, recovering from yesterday’s “BARBARA” WOD.
Aloha!
Posted by oran | March 4, 2009, 7:58 amyeah she does. her name will be blue steal LOL!
Posted by Christian | March 4, 2009, 8:23 am