Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Push Jerk + Jerk

5 working sets: 1 Push Press + 1 Split Jerk

* 10-15 minutes *


Workout (AMRAP – Rounds and Reps)


Teams of 2: AMRAP 20

Freedom (RX’d)

15 Kettlebell Swings (53/35lbs)

12/10 Calorie Bike or 16/14Row

9 Push Jerks (135/95 lbs)

Teams of 2:AMRAP 20


12 Kettlebell Swings (35/26lbs)

10/8 Calorie Bike or 14/12Row

9 Push Jerks (95/65lbs)

Teams of 2:AMRAP 20


10 Kettlebell Swings (light)

8/6 Calorie Bike or 12/10 Row

9 Push Press (light)

*Goal 8-12 Rounds for the team

*Partner 1 will complete a full round while Partner 2 rests. Partners will then switch and continue to alternate rounds until the 20-minute time cap.


Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)


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