Bombers Crossfit - CrossFit
Warm-up
Warm-up (No Measure)
Push Jerk Technique warmup progression:
5-10 reps at each progression
-Jump and land arms at -sides (stick the landing)
-Jump and land arms at shoulders (stick the landing)
-Jump and land extend the arms after the hips open
-PVC pipe push jerk
-Empty barbell push jerk
Warmup to working weight
7/6/5/3 Building weight on the bar last set of three should be at or just below your starting weight for the workout
Weightlifting
Push Jerk (5,5,5,5,5)
All 5 sets at or above 80% of your 5rm
2-3 mins between sets
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