Call Us: 609.915.8516

Monday April 11 2016

Johnny WOD executing a very solid overhead position during 16.5. This is the overhead position we want to see in ALL overhead movements.

Johnny WOD executing a very solid overhead position during 16.5. This is the overhead position we want to see in ALL overhead movements.

NEWS:

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

WOD:

Part 1:

Build to heavy 5 rep Push Jerk from the floor in 12 minutes.

Part 2: 

15 min. AMRAP

15 Box Jumps #30/24

15 Push Jerk #135/95

FORMAT:

*Part 1 should be heavier than Part 2. 

*The Goal is to get 5+ Rounds on Part 2. 

*Push Jerks should be done in sets of 2-3 (at most).

SCALING:

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text