push jerk

Monday, April 16, 2018

Strength: Push Jerk
Every Minute on The Minute for 10 Minutes
Set 1 to 3 – 5 Reps @ 50% of 1RM
Set 4 to 6 – 4 Reps @ 60% of 1RM
Set 7 to 9 – 2 Reps @ 70% of 1RM
Set 10 – 1 Rep @ 75% of 1RM

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
90 Double-Unders (100 Singles)
70 Calorie Row or 140 Cal Bike Erg
50 Burpees Over Bar
30 Power Cleans (RX+ 135,95) (RX 115,85)

Friday, September 1, 2017

Strength: Overhead Squat
*Adjusted 10rm based on Set 4 of last week*
Set 1-50% of 10rm – 12 reps
Set 2-75% of 10rm – 10 reps
Set 3-Max Reps of 10rm
Set 4- Adjust weight BASED on the NUMBER of reps in set 3

Workout: 4 Rounds for Time of:
12 Deadlifts
9 Hang Power Clean
6 Push Jerk
*Ascending weights each round:
(95,65)
(115,80)
(135,95)
(155,110)

Thursday, August 10, 2017

Workout: Teams of 2
50-40-30-20-10 reps for time of:
Bench Press (185,115)
Push Press or Jerk (135,95)

Accessory: Stretch:
:30 Twisted Cross, each arm
:30 Thread the needle, each arm

Barbell Glute Bridges
4×10, each leg

Thursday, January 5, 2016

Strength: Back Squats:
3×7 @ 75%

Workout: Every minute on the minute for 10 minutes of:
Rowing:
Male – 200m
Female – 180m

2 minute Rest

Every minute on the minute for 10 minutes of:
6 Push Jerks (145,105)

2 minute Rest

Every minute on the minute for 10 minutes of:
10 Lateral Bar over Burpees

Saturday, October 29, 2016

Workout: Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95,65)
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Push Jerk

Note: The bar cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

SWAG Gymnastics will be hosting an amazing Halloween party for kids of all ages. There will be games, candy, and raffle baskets for everyone to have a chance to play or win. More importantly a brand new 24,000 square foot gymnastics facility to jump around and play in. Also available are multiple inflatables and our brand new 20 foot rock wall.

swag

Wednesday, September 14, 2016

Strength: Push Jerk:
5×2 from rack

Workout: For time:
Run 1 mile with a Medball (20,14)
Then, 6 rounds of:
10 Wall-ball shots (20,14)
8 Medball Cleans (20,14)
1 Rope Climb
Run 800 meters with a Medball (20,14)

Then, 4 rounds of:
10 Wall-ball shots (20,14)
8 Medball Cleans (20,14)
1 Rope Climb
Run 400 meters with a Medball (20,14)

Then, 2 rounds of:
10 Wall-ball shots (20,14)
8 Medball Cleans (20,14)
1 Rope Climb

Accessory: Gymnastics Accessory:
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1-
Pull ups (RX Chest to Bar Pull Ups)

wall-ball

Don’t miss out on our Noon CrossFit classes on Monday and Wednesday. Come in and crush a mid day WOD!

Monday, August 22, 2016

Strength: 1 Front Squat+ 1 Push Press+ 1 Push Jerk start at (95,65)
(135,95) RX+

add 10lbs every 90 seconds.

Workout: “Randy”

75 Power Snatches  for time (75,55)

Accessory: 3×20 Close Grip Bench Press

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Handled

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