Warm-up Drills (05.23.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups (CFGS)
15 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-Shoulder Dislocates
-Shoulder Opening Drill (wall)
''M.E. Push Jerk/Split Jerk''(05.23.2011)
Push Jerk/Split Jerk 1-1-1-1-1
Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.
1-Rep Maximum/Percentage Calculator
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''CF Games 2007 Hopper WOD Mod'' (05.23.2011)
Complete for time
Row 1000m
3 Rounds of
7 x Push/Split Jerk (135/95lbs)
21 x Push-ups (CFGS)
Notes: All repetitions of Push/Split Jerk must be taken from the ground and performed to definition standards, Press or Push Presses will not count towards the repetitions required. Practice makes perfect, get some.
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Mobility WOD
CrossFit Endurance WOD (05.23.2011)
Swim, Bike, Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: 25min
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Posts
20 comments:
M.E. Push Jerk/Split Jerk - 95LBS MAX
CF Games 2007 Hopper WOD Mod - 16:56 (65LBS)
M.E. Push/Split Jerk: 195
CF Games 2001 Hopper WOD Mod: 16:13
M.E. Push Jerk: 70#
CF Games 2001 Hopper WOD Mod: 55# @14:45
Alison
M.E. Split Jerk 235, 240M (Locked out, but in front of head and didn't stand up. Next time)
Part 2 later today. Nice pic Chris (Mint) Looking lean. What are you 175 pds now?
ME Push/Split Jerk
185lbs
HopperWOD
14:51 w135lbs
Push Jerk - 205
Hopper WOD - 12:16
-Bert
Slaura
Push Jerk - 115
Hopper wod - 13.48/85 lbs.
Push Jerk 235
Hopper: 7:55
Push Jerk 90 lbs
Hopper~13:46
Push Jerk 255
Hopper- 10:28
* Push Jerk 235....Damn technology
ME Split Jerk 145 (PR!)
CFG'07 Hopper - 12:09 (95#)
Push Jerk 95
Hopper - 11:27 (65#)
Split Jerk - 200lbs
Hopper - 11:06
Split Jerk...175 i think
Hooper...12:28
tommy
"M.E. Split Jerk"
150/155f/155
"CFG '07 Hopper"
11:12@ 95lbs
Split Jerk - 185# PR. Still figuring it out.
Hopper - 12:00 @ 135 lbs
Jay
M.E Split Jerk- 105#
Hopper- 14:49 @ 95 #
OK did this one at the home gym but I figured I better start posting some times on here if I'm going earn my membership to The Savage Society.
M.E. Push Jerk- 215# (PR) Failed on 225, wasn't able to lock out.
Hopper- 9:57 @ 135lbs with hand release push-up.
ME Push Jerk/Split Jerk
95#
Hopper
15:25
75#
Erica
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