Tagged as: push jerk


Weighted Pushup

2 Press
4 Push Press
6 Push Jerk

Find Max Load:  5 sets; rest as needed


5 minutes max Double-Under

Extra Credit: Who is this guy and what is he known for?

Hint: Its has nothing to do with his awesome pants.



Push Jerk or Split Jerk-Work up to heavy 2 rep


AMRAP in 12 min:

2 Burpee-2 Pullups- 2 HSPU

3 Burpee-3 Pullups- 3 HSPU

4 Burpee-4 Pullups- 4 HSPU…

Score: Number of rounds and reps last completed.

(ex: 4 burpees and 2 Pullups )

I’m still fighting which is better for me; squats or fish oil. I swear by two things: that backs squats are the foundation to all elite movement and fish oil can cure cancer (not really but pretty darn close).

Carlson Fish oil is best brand on the market

Here’s how you test the quality of your fish oil. Pour a bit of fish oil and place it in the freezer overnight. If the oil freezes it’s crap. That’s evidence that your fish oil is mostly water, rather than oil itself.




BTN Press
Go for heavy 1 rep max
15min cap

5 rounds for time
20 yd DB Lunges (heavy)
10 DB Push Jerk (same DB)



Power Clean

Speed, Stamina:
4 Push Press
6 Push Jerk/Split Jerk
Rest 3mins between
Add Load Between Sets

Having all this weightlifting gear is cool and all but if you can’t clean and jerk with the gear….fancy equipment isn’t going to help…CrossFitter’s are known for their flashy attire and over-priced gear…don’t be that person who wears all the gear but can’t perform.



Five rounds:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Rest 60sec between rounds: Add load if possible: 20min cap

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Records for this workout without rest