Push Series Total/”Grace”

Posted: 27th January 2014 by jruffing27 in Uncategorized
Comments Off on Push Series Total/”Grace”

Main – CrossFit

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Warm-up

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head
2. Push Press- Behind Head
3. Push Jerk- Behind Head
4. Shoulder Press- Front
5. Push Press- Front
6. Push Jerk- Front
*Perform 3-5 Reps at each stage with PVC then with the Bar.

Weightlifting

Push Series Total (Total Weight)

20 min to find heaviest 1 RM on:
-Strict Shoulder Press
-Push Press
-Push Jerk
*20 min to find a total on these three lifts.

Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle
2. Elbows High and Outside- Keep the Bar Close
3. Muscle Clean- Turnover
4. Front Squat Lands- 2″, 4″, 6″ – Footwork
5. Front Squat Drop- Bottom Out, Footwork
6. Hang Squat Clean

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Buy-Out

Warm-up (No Measure)

Accumulate 5 min in a squat hold.

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