CrossFit WOD 11-15-16

Today's workout is extremely shoulder heavy, so be sure to focus on the mobility piece during the warm-up and have yourself feeling good going into the push jerks. These are intentionally light, so make sure your technique is as perfect as possible.

Strength: Push Jerk

  • 3 sets of 3 reps at 75% of your push press max.
    • If you don't know your push press max, add about 30% to your strict overhead press max.

MetCon: 20 Minute Cap, 95/65 and 24/20 Rx weights/heights. 

  • 3 Rounds:
    • 6 Push Jerks + 12 Box Jumps
  • 2 Rounds:
    • 9 Push Jerks + 18 Box Jumps
  • 1 Round:
    • 18 Push Jerks + 36 Box Jumps

Note: No rebounding on box jumps. Rest 3 Minutes between sets.

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