Beef Jerky

Aug 5, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

3 Rounds:

10 Band Pull-Aparts

10 Russian KBS

5 Press/Push Press/Push Jerk

5 Single Leg Glute Bridges

Strength

Pausing Push Jerk (3×3 at a moderate weight.)

For Quality:

3 Sets of 3

Pause for 2s in catch.
Hold for 2 seconds in the catch position. Use this time to work on correcting any press-outs or not pushing yourself under the bar. This is for QUALITY not weight. Use same weight for all 3 sets.

https://www.youtube.com/watch?v=VrHNJXoSyXw <<

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (135/95) RX+ (165/115)
https://www.youtube.com/watch?v=vdezTMulJ-k <<https://www.youtube.com/watch?v=VrHNJXoSyXw <<< push jerk

Core

3 rounds

Side plank rotations x 8 each

Ring plank x 30 sec

Plate toe touches x 20