CrossFit South Brooklyn

Established 2007

Power Jerk | WOD 8.15.15

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Power Jerk

1-1-1-1-1

Take 5 total sets and work up to a heavy power jerk for the day.

Post loads to comments.
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For Time: 

800m Run 

then, 

5 Rounds:
10 Power Jerks 155/105
30 Double-Unders 

then, 

800m Run

Post time and Rx to comments.

Trevor S. (aka T-Sauce/Treasure) getting low

  • EVERYONE. WE REALLY NEED A SPREADSHEET WHIZ TO HELP WITH CFSBK’s SUBWAY SERIES EVEN NEXT SUNDAY! Please email David [at] CrossFitSouthBrooklyn.com if you’re interested.
  • Coach Frankie and Heather Farmer are competing in the national 2015 Olympic Lifting Championships this weekend. Heather lifts on Saturday and Frankie lifts on Sunday. Good luck!!
  • Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am and 12pm, or Open Gym from 2-4pm!

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Weight Watchers and the End of Dieting Racked
The Empathy Exams 

Comments

  1. Makeup strength cycle last night:
    LBBS: 210x5x3. This is a 5 rep pr, but it's still moving pretty well.
    Press: 120x4x1; 120x3x1; 120x5x1. This was intended to be 3 sets of 5, but I failed the 5th rep of my first set so Jeremy had me do 3 on the next and a rep out after that, which came to 5. The first few reps of my last set actually moved pretty well. I think the difficulty here was mostly mental.
    DL: 280x5x1. This felt pretty good, though I was gassed by the end. I think this is where I wound up at 5 reps at the end of the last cycle in which we deadlifted. Excited to see where this goes.

  2. 9am with Jess and David

    Jerk
    Partnered with Chris and Roy and worked up to 185#. I think I can hit 200#.

    WOD at 135# in 18:20.
    Power Jerks were unbroken the first round and then 5-5 for the next 4.
    DUs were all unbroken except for one slip up in the first round.
    The second run hurt. It was more of a brisk shuffle than a walk.

  4. So I changed the cable in my jump rope last week because the old one was pretty ratchet and now my doubles are gone. Has this ever happened to anyone? I was pretty careful to maintain the same rope length. Really annoying. Made today's WOD more of a nightmare.

  6. OG last night.

    Warmup 3rds:

    10 Push-ups
    10 butterfly pull-ups working on quick cycling
    10 overhead squats @ 45#

    Snatch – Thursday's perf. Complex:

    95×2
    115×2
    135
    145
    155
    160

    Metcon: thick lil Nancy with balls

    12:59. Was really just feeling this one out for Sunday. Looking forward to putting the gas pedal down tomorrow.

    Cash out of 4×10 ghd sit-ups.

    2 mile run this morning instead of comp class… Trying to stay fresh for tomorrow.

  7. Only 1 taker on a mini-work-out today at the lake.

    My friend Johnny and I did the following:

    30min Vinyasa

    10min Swim/Tread water

    3 RNDS NFT, but no stopping..
    10 Burpees with strict push ups
    15 Sit-ups with arms crossed
    20 Reverse lunges

    10 min Swim/Tread water

    Short and sweet 🙂

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