Jerk – Crossfit Mentana

W WOD – THURSDAY 01.02.22 – “HEAVY DAY SQUAT CLEAN & JERK”

WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
:20 Alternate Samson Stretch
:20 partial wall-walk hold

1 set
:30 Alternate Samson Stretch
3 wall walks

1 set
:30 Alternate Samson Stretch
5 wall walks

SKILLS & SPECIFIC WARM UP
Squat Clean – Push Jerk

AMRAP 5

10 Min To build up Weight for first Rounds
2 Squat clean & Jerk

CONDITIONING

“HEAVY DAY SQUAT CLEAN & JERK”

every 2,30 min x 8 rounds
2 Squat Clean & Jerk

MGW WOD – WEDNESDAY 25.09.19 “POWER HERO”

MOBILITY & WARM UP

EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Deadlifts, 5 Hang Clean High Pull
Station 5 – 10 Sit-Ups + 10 Hollow Rocks

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
25 Double Unders
7 Toes To Bar
3 Power Clean & Jerk

CONDITIONING
“POWER HERO ”

AMRAP 15′
200 mt Run
10 Toes To Bar
10 Power Clean & Jerk #50/35

W WOD – THANKS GOD IT’S FRIDAY 31.05.19 – HEAVY DAY – “PUSH JERK”

MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Push Jerk :A-3 X 3 Pausing Jerk Drive #50 – 60 – 65% 1 RM

B – 3 x 2 Pausing Push Jerk; 1s Pause in Dip, and Catch #45-50-55%

CONDITIONING

“Push Jerk”

1 – 1 – 1 – 1 – 1

WM WOD – TUESDAY 19.06.18

WARM UP
5′ Practice Double Unders
Then: 4 rounds not for time
10 Behind the Nec Push Press # Empty bar
10 Deadlift
10 Butterfly Sit Ups
200 mt Run

MOBILITY & SKILLS
Clean Warm Up – Press (Strict – Push – Jerk )

CONDITIONING
3 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
400 mt Run
1 round #45/30
2 round #60/40
3 round #70/50

Azadeh Boroumand, South Central

W WOD 160916

Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

Mobility & Skills
Burgener Warm Up – Jerk

Rest as needed between efforts
Snatch 2-2-2-2x @ 75% 1RM
Jerk 2-2-2-2-2x @ 80% 1RM
Clean high Pull 3-3-3x @ 90% 1RM
Back Squat 2-2-2-2x @ 90% 1RM