Push Jerk Practice

Used 95#. Focused on form.

Max Burpees in 3.5 minutes

51

“Del”

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

28:12

03/25/12

ANNIE Sandwich
50-40-30-20-10-20-30-40-50
Sit ups
Double unders

15:38

21-15-9

Shoulder press (75)
Ring dips
push ups

17:26

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups…

Round of 12 + 10 thrusters

70 reps

03/21/12

AMRAP 15:
7 plank burpees
9 KB swings (53)
11 box jumps (24)

9+2/3 rounds + 6 box jumps

9-6-3
Thruster (115)
Muscle up

6:22

03/19/12

20 minutes of turkish get-ups (44# KB)

50 reps.

Deadlifts
3-3-3-3-3
225-315-325(1)-350(1) - New PR 1 rep max.

7 minutes of single-unders, unbroken.

03/17/12

CF323 Team Workout
Teams of 3. 2 people working. 1 person resting, holds medicine ball and cup of water. If water spills, or medicine ball drops, +10 burpees per person.

100 burpees
125 pull ups
150 push ups
175 squats
200 abmat situps

18:45

AMRAP 18:
15 box jumps (24”)
12 push press (95#)
9 toes to bar

6+2/3 rounds

10-9-8-7-6-5-4-3-2-1
Front Squat (135)
Burpee Box Jump (24”)

14:41

Squat Cleans
3-3-3-3-3

135-145-155-165(2)-160

Max Pull Ups
20

(sweaty hands, weak grip from the cleans)

03/11/12

Clean Angie

100 kb cleans (53)
100 push ups
100 sit ups
100 squats

18:45

AMRAP 3’ X4:
Max KB swings (53#)
Max push ups
20 sit ups
100m run

Score=KB swings+push ups

53,57,53,58=221