200902

CrossFit McComb – CrossFit

Push Jerk Complex

Build to a Moderate Complex:

1 Pausing Push Jerk

1 Push Jerk

* We’ll build to a moderate 2-rep complex out of the rack

* The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch

* These pauses allows us to focus on maintaining a vertical dip and balanced catch

* Moderate means we’ll only aim to climb a little higher than workout weight in order to prioritize technique over load

Treasure Chest (Time)

3 Rounds:

25 Toes to Bar

20 Push Jerks (Rx+ 135/95) (Rx 115/75#)

15/12 Calorie Assault Bike

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