2/18/21
CrossFit GonzStrong – CrossFit
Jerks 5×3 jerks (5×3)
Jerk Technique
5 Sets:
2 Pausing Push Jerks
1 Push Jerk
Pause takes place in the catch position for 2 seconds.
Stimulus
Percentages based on our 1RM Jerk:
Set 1 – 50%
Set 2 – 55%
Sets 3+4+5 – 60%
– Spending time in the partial squat receiving position, which is naturally an uncomfortable place to be.
– The limiting factor for many of us may be mobility. Take our time here as movement quality is far more important than reaching any pre-determined percentages.
Eight Wonder (Time)
“Eighth Wonder”
8 Rounds:
8 Push Jerks 135 / 95 lb
8 Barbell-Facing Burpees
Stimulus
– Conditioning Category: Threshold
– Moderate barbell. One that we could cycle for 21+ push jerks unbroken when fresh.
– Looking for, AT MOST, 2 sets on the barbell.
Strategy
THE BIG TAKEAWAYS
1. Let’s aim to hold onto the barbell for all 8 reps every round.
2. Pace the bar facing burpees so that we can hold on for those bigger sets on the push jerks.
3. Step-up burpees may be helpful in slowing things down and keeping the heart rate in control.
4. Use the legs a lot on the push jerks since there will be some muscular interference between the push off the floor in the burpees and the push up on the barbell in the push jerks.
Modifications
PUSH JERKS
– Double Dumbbells or Kettlebells
– Push-Ups
BARBELL-FACING BURPEES
– Burpee to Target
– Burpee Over Dumbbell
HOME GYM
8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells
Metcon (AMRAP – Rounds and Reps)
HOME WOD
With Dumbbells or a bar
8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells
WITHOUT weight
4 min amrap
15 push ups
12 jumping lunges
7 burpees
Rest 2mins
Repeat 4 min amrap
Rest 2 mins
Repeat 4 min amrap
(Doing this amrap x3 for a total of 12 minutes not including rest time