Warm-up
Jerk Warm-up |
2x |
5 single KB press into 50′ OH walk |
each side |
Then |
2 rounds |
5 barbell strict press |
5 split stance barbell strict press |
then |
2 rounds |
5 jerk footwork drills (perfect split) |
5 jerk balance |
3 split jerk (empty bar) |
Mobility
PVC |
1min banded shoulder stretch (es) |
Strength
Push Jerk – every 1:30 x 6 rounds |
3 push jerk @ 65-75% |
*2sec pause in dip and 2sec pause |
in the catch before recovering |
Conditioning
12min AMRAP |
3 Thrusters (135/95) |
4 lateral over the bar burpees |
50 Double unders |
*Pick a heavy weight you can do 3 reps |
unbroken when fresh |
*Scale for DU – work on DU for 1min |
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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