Wednesday 200902

[rs-columns]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

Strength

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

In 13:00 build to a moderate complex of:

1 Pausing Push Jerk

1 Push Jerk

Pause for 2 seconds in the dip and 2 seconds in the catch

[/rs-box_content]

[/rs-one_half]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

Conditioning

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

“Treasure Chest”

Complete 3 rounds of the following for time:

25 Toes to Bar

20 Push Jerks 135#/95#

15/12 Calorie Bike

[/rs-box_content]

[/rs-one_half]

[/rs-columns]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2020/09/Photo-Sep-01-11-24-49-AM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”img-polaroid” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Sunrise workouts!

[rs-space space=”30″/]

Push Jerk Focus Workout Today.

We have a two part workout today focusing on the Push Jerk. First we will have 13 minutes to build to a moderate weight in a complex. The complex involves a pausing Push Jerk (pausing in the dip for 2 seconds and in the catch for 2 seconds) and then one Push Jerk immediately following. The goal with the pausing Push Jerk is to focus on getting good positions in the dip and in the catch, thus, the pauses. In the dip we want to maintain a vertical torso and in the catch we want to be balanced with that weight overhead. On the second Push Jerk, maintain those good positions without having the pauses. 
The second part of todays workout will be a conditioning piece with gymnastics, weightlifting, and calories on the bike. The time goal for this workout is 9-18 minutes. In order to achieve that, change what you need to to make the workout work for you. Have fun today and lets work on some Push Jerks!