Tues, 12/04/2018

December 4, 2018

 

 

Push Jerk
Build to Heavy
5-4-3-2-1

"Down Time"
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish

 

 

Notes:

Two part, all barbell workout today. To start things out, athletes will have a changes to build to heavy sets of 5, 4, 3, 2, and 1 from the rack. Within the workout, we’ll be looking to climb as high as possible by 3 reps until the 7 minutes is up. With the push jerk likely being the limiting factor here, athletes should should a weight that they are capable of push jerking for 25+ unbroken repetitions when fresh. Reference rep cheat sheet below for recording scores:

Finish 3’s: 9 Reps
Finish 6’s: 27 Reps
Finish 9’s: 54 Reps
Finish 12’s: 90 Reps
Finish 15’s: 135 Reps
Finish 18’s: 189 Reps

### THE WHY
You’ll notice that on most of our strength biased days, the first portion is written as “build to a heavy” and not “build to a 1RM, 5RM, etc..” The word heavy means that they weight being lifted is relative for the day and not based on any previous records. With “heavy” movements, we are also looking to move exceptionally well throughout. Moving well with a weight that feels heavy for today allows athletes to carry over good habits and maintain intensity into the second part of the hour. If athletes were to go for a 1RM, some form and intensity would likely suffer. This isn't to say that they shouldn't go for a PR. If they are feeling good and moving well, load it up and go for it! 

 

 

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