Monday 11/16/2015

adminCrossFit0 Comments

What a great time and great representation we had this weekend in Orlando at the Iron Curtain. Here are the final standings:
Congrats to Rory for taking 1st Place in the Men’s Rx division!! Way to go man, you killed it!!
Awesome job to Richie for taking 3rd in the Men’s Scaled division.
Great job to all this weekend. It was fun to throw down with all of you.
Push Jerk (5×1)
 Split Jerk (5×1)
Fitness: 3 Rounds
1st Minute:
2 Press
3 Push Press

2nd Minute:
2 Push Press
3 Push Jerk

3rd Minute:
10 Single Arm DB Push Jerk (each arm)

rest 2 minutes

Rx & Beyond Rx
3 Rounds

1st Minute:
1 Push Jerk

1 Split Jerk

2nd Minute:
1 Push Jerk
2 Split Jerk

3rd Minute:
1Push Jerk

3 Split Jerk
rest 2 minutes

Beyond Rxd and Rxd:
Aim to lift as closely to your 3RM Jerk as possible. If you don’t know what this is, use the warm up to help find that.
Aim to hold this same load over the three rounds. It should be a challenge to get through all three rounds at this weight, so increase if needed. 
Focus on lifting a moderate load under some fatigue. Use the third minute of each round to push load if the you are able to. Those 10 DB Push Jerks should be REALLY hard to get through.

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