CrossFit Republic – CrossFit

Daily Strength – 15 Minutes (5 Rounds for weight)

Push Jerks (Heavy Day) (From the Rack)

5 – 5 – 5 – 5 – 5

Start heavy and stay heavy for today’s 5 sets of 5 push jerks. You’ll want to start at about 70% of your 1RM. From there, you can move up until you find a loading that feels like your stopping point. You can build tremendous strength working proper form and mechanics at 80%-85% of your 1RMs.

Record all 5 sets.

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Daily Conditioning W.O.D. – 12 Minutes (Time)

5 Rounds for Time…

5 Push Jerks (185/125)

15 Toes to Bar

RX+: 205/145

Intermediate: 155/105

Scaled: 135/95

Beginner: 95/65

– Push Jerks in :20 – :30

– Toes to Bar in :30 – :45

– Athletes this is a fast moving work out

– Minimal rest time built in

– Move quick, transition fast

– Focus on core engagement in the push jerk

Intermediate Version

5 Push Jerks (155/105)

15 Toes as High as Possible (Kipping)

Scaled Version

5 Push Jerks (135/95)

15 Kipping Hanging Knee Raises

Beginner Version

5 Push Jerks (Weight is athlete Dependent)

15 Ab Mat Sit Ups

If a beginner athlete is serious struggling with the push jerk, specifically in the dip and re-dip portions, consider moving them towards a push press instead

Extra Work (Checkmark)

5 Rounds

30 Double Unders

:30 Seconds Handstand Hold Weight Shifts (Wall Facing or Non-Wall Facing)

See Videos Belo

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