Squat Jerk

  • January 31, 2014
  • By :
Jascha bleeds green
Jascha bleeds green




Warm-up (14 minutes)
EMOM6
30 Double unders
3 walkouts with 3 push-ups
-Spend 8 minutes stretching shoulders

Oly (25 minutes)
1. Squat Jerk
2-2-2-2
2. Push-jerk
3-3-3-3

Open WOD 13.4 (20 minutes)
Complete as many reps as possible in 7 minutes following the rep scheme below:
135,95 pound Clean and jerk, 3 reps
3 Toes-to-bar 135,95 pound Clean and jerk, 6 reps
6 Toes-to-bar 135,95 pound Clean and jerk, 9 reps
9 Toes-to-bar 135 pound Clean and jerk, 12 reps
12 Toes-to-bar 135,95 pound Clean and jerk, 15 reps
15 Toes-to-bar 135,95 pound Clean and jerk, 18 reps
18 Toes-to-bar…

Partner up and have one athlete judge the other athletes repetitions

Ca$hout
Row 1200m to cool down

10 Comments

  • Rachel 'Goose'

    02/01/2014 @ 7:33 pm

    Squat Jerk work:145/push jerk x3:185 /92 Wod (should have pushed faster w c&j in round 12/15)

  • biscoe

    02/01/2014 @ 2:44 am

    well squat jerk was a bit awkward… hung out around 95# – my flexibility sucks
    push jerk: up to 245 x 3
    wod: 74 reps (10 reps better than last yr i believe)

  • Andrea

    02/01/2014 @ 12:17 am

    Push jerk 170×3
    Didn’t squat jerk due to shoulder being sore
    Wod: 97.. Mixed feelings

    • Andrea

      02/01/2014 @ 12:35 am

      3 mile run= 20:09
      Burpee/row emom

  • Shane Callaghan

    01/31/2014 @ 11:59 pm

    Warmed up:
    worked stretching and mobility. Squat jerk is a really new and awkward movement. ..
    Push jerk up to 225. Basically push pressed it. Once I get better form my weight loads should ^^^
    WOD: 71
    Cool down done.

  • Pat p

    01/31/2014 @ 10:59 pm

    Warmed up
    Sat jerk 195
    Push jerk 265
    13.4-106
    2 better than last time.

  • Liz

    01/31/2014 @ 5:34 pm

    Squat Jerk: 120×2 felt weird
    Push Jerk: 125×3
    13.4: 61 reps (45 reps last open!!!)
    Cash Out: slowww and steady

  • goose

    01/31/2014 @ 12:45 pm

    skiing at Killington for the weekend. plan to hit this one Sunday afternoon when I get back if anyone can’t make it today.

  • Mike Brown

    01/31/2014 @ 12:28 pm

    Warm Up: Check Mark
    Push Jerk:

    185*3, 195*3, 205*3, 215*3, Bonus Set: 225 *2 (a PR – Previous 1RM was 205) Watching Froning carry the team and hit 18 of the 20 STOH’s this weekend at 245 inspired me, but also gave me a glimpse of perfect form. 225 went up easy. Rode solo this AM with Steve Bowl-deeezy.
    WOD: 70

    Cash Out: Check Mark (4:43 or so. dawged it)

  • Jascha

    01/31/2014 @ 12:24 pm

    GAAAAAH. I can’t believe I’m out of the country for the squat jerk! I hope this makes a repeat appearance.

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