Push jerk 1-1-1-1-1-1-1 reps
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If you cannot Push jerk, practice. Use pvc, broomstick, or a bar. Practicing shoulder presses and push presses will help you be ready for next time. Here are some example vids:
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
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Warm up 3 rounds:
15 good mornings w/press
10 iron crosses
10 scorpions
15 abmats
5 dips
10 OH squats
Light PJ work:
10 w/bar
5 @ 65lbs.
2 @ 95lbs.
WOD: 105-105-115-115-125-125-135
Last time I have record of doing this WOD was December of 07. My last set was 95lbs. My first work set was 10lbs. over that and I've added 40lbs. of weight in almost a year. Not great, but considering the length of time in between the excercise, I'd say it's pretty damn good! :)
CORRECTION: The last time I PJ'd was 4-10-08 and the results were:
Posted: 10 April 2008 11:16 PM
CFWU 3x
15 sec. Sampson stretch
15 sit-ups
15 OH squats
10 pull-ups
10 dips
15 good mornings w/broomstick
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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SP 65-65-80-80-95
PP 95-95-95-95-95
PJ 65-65-80-80-95
Just testing out weight for this one. Don't have squat racks or much room so changing out weights takes a minute.
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