2/6/2015

5
Feb

2/6/2015

Working out of the rack or the jerk blocks, find a two rep power jerk or split jerk. Whichever you choose, do the same movement for both reps. (i.e. both power jerks or both split jerks)
The conditioning will start with 15 front squats, use this opportunity to work on a solid front rack position. Then run the equivalent of 100m (ten 10m shuttle runs) and do 5 muscle ups. If you need to scale muscle ups, do one of the following: 5 chest to bar pull ups; or 5 pull ups/5 dips; or 10 pull ups/10 dips.

Strength

Jerk 2, 2, 2

Conditioning

AMRAP in 12 minutes:
15 front squats, 75/55#
10 ten meter shuttle run
5 muscle ups

READ from Coach P: 9 Tips for CrossFit Beginners

3 Responses

  1. Coach P

    Amanda 115/6+1 sc
    Aileen 120/5+9 sc
    Danielle 105/6 sc
    Frank 165/4+7 sc
    Chris M 155/3+25 sc
    Megs 120/5+13 sc
    Shannon 85/5+19 sc
    Mike Su. form/4 sc
    Dustin 185/5 sc
    Eric 225/3+31 sc

  2. Aileen

    Courtney 105 PR / 5+8 scale
    Molly 75 PR / 5+21 scale
    Edgar 115 PR / 5+17 scale
    Pavan 155 / 4+12 scale
    Vin 240 / 4+25 row

  3. Vin

    Grant 225 / 5+21 Rx
    KT 155 / 4+27 C2B dips
    K 115 / 4+3 scale
    Mike D 225 / 4+24 some MU
    Becca 95 / 3+12 sc
    Tanya 75 / 4+15 sc
    Ryan 205 / 3+6 pu/pu
    Nate 157 / 4+27 c2b
    Moog 160 / 4+14 pu/dips
    Dawn 95 / 5+4 rr/pu
    Trish 75 / 6+6 RR/pu
    Kevin 115 / 4+17 scaled
    Sizzle 165 / 4+3 scale MU
    Nick 165 / 4+25 some MU
    Justice 195 / 5+15 scale MU
    Matt 105 / 4 scale 65#
    Gabe 185 / 4+23 scale MU
    Plentus 240 / 4+26