PushJerk

CrossFit Strength & Conditioning Program

[PushJerk @PushJerk]

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[PushJerk @PushJerk]

Wed, Dec 7, 2022
Snatch
• 3-2-1-1
Snatch Grip Pulls
• 2x5
Clean & Jerk
• 3-2-1-1
Clean Grip Pulls
• 2x5
Optional Conditioning
“Grace”
For time:
• 30 Clean & Jerks 135/95#

[PushJerk @PushJerk]

Warm-up
Conditioning (part 1)
Every 90 sec for 9 min:
• 200 m Row
• Max Wall Balls 20/14#
Conditioning (part 2)
For time:
• 80 Pull-ups
Each time you drop from the bar:
• 20 Push-ups
• 200 m Run

[PushJerk @PushJerk]

Mon, Dec 5, 2022
Week 9 of 12 of this cycle.
Strength
Back Squat
Front Squat
Bench Press
Deadlifts

[PushJerk @PushJerk]

Sat, Dec 3, 2022
Strength
Front Squat
• 4 x 5, 60% 1RM
Back Squat
• 2 x 5, 65% 1RM
• 3 x 5, 70%
Conditioning
16 min AMRAP:
• 2 Box Jumps 24/20”
• 2 RKB Swings 70/53#
• 2 KBG Lunge 70/53#
• 4 Box Jumps 24/20”
• 4 RKB Swings 70/53#
• 4 KBG Lunge 70/53#
… cont. until time.

[PushJerk @PushJerk]

Fri, Dec 2, 2022
Conditioning 1
For time:
• 100 Thrusters 75/55#
Each break, athlete must perform:
• 10 Bar-facing Burpees
Conditioning 2
For time:
• 100 Double Unders
• 25 CTB Pull-ups
• 50 Push-ups
• 100 Double Unders
• 50 Push-ups
• 25 CTB Pull-ups
• 100 Double Unders

[PushJerk @PushJerk]

Wed, Nov 30, 2022
Snatch
• 3-2-1-1
3 Snatch Grip Push Press + 3 OHS
• 1-1-1
Clean & Jerk
• 3-2-1-1
2 Push Press + 1 Jerk
• 1-1-1
Optional Conditioning
For time:
• 300 Double Unders

[PushJerk @PushJerk]

Tue, Nov 29, 2022
4 min AMRAP:
• 3 TTB
• 3 Deads 135/85#
• 3 F. Squats 135/85#
2 min Rest
4 min AMRAP:
• 6 TTB
• 6 Deads 115/75#
• 6 F. Squats 115/75#
4 min AMRAP:
• 9 TTB
• 9 Deads 95/65#
• 9 F. Squats 95/65#
5 rounds for time:
• 12 Row cal
• 12 STOH 95/65#

[PushJerk @PushJerk]

Mon, Nov 28, 2022
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70%
• 5 reps at 75%
• 5 reps at 80%
Front Squat
• 5 reps at 60% of 1RM
• 3 x 5 reps at 65%
12-10-8-6-4-2 reps:
• DB Bench Press
• Strict Pull-ups

[PushJerk @PushJerk]

Sat, Nov 26, 2022
Front Squat
• 5-5-5-5
Back Squat
• 4-4-4-4
Conditioning
5-10-15-20-25 reps for time:
• Power Cleans 95/65#
• Wall Balls 20/14#

[PushJerk @PushJerk]

Fri, Nov 25, 2022
Conditioning
5 rounds for time:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit Ups
• 20 Push Ups
• 10 Pull Ups

[PushJerk @PushJerk]

Wed, Nov 23, 2022
Snatch
• 3-2-1-1-1
Clean & Jerk
• 3-2-1-1-1
Optional Conditioning
21-15-9 reps for time:
• Dumbbell Deadlifts 2 x 50/35#
• Burpee Box Jump Overs 24/20”

[PushJerk @PushJerk]

Tue, Nov 22, 2022
Conditioning 1
6 rounds for time:
• 5 Power Snatches 115/75#
• 50 Double Unders *
Each time you break double unders:
• 5 Push-ups
Conditioning 2
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Knees-to-Elbows

[PushJerk @PushJerk]

Mon, Nov 21, 2022
Back Squat
• 5-5-3-21
Front Squat
• 5-4-4-4
Bench Press
• 10-8-6-4
Bar Dips
• 3 sets: max unbroken reps

[PushJerk @PushJerk]

Sat, Nov 19, 2022
Front Squat
• 5-5-5-5, 60-70% of 1RM
Back Squat
• 4-4-4-4, 75-80% of 1RM
Deadlift
• 3-2-2-1, 70-95% of 1RM
Conditioning
For max reps:
• Tabata GHD Sit-ups
• Tabata Deadlifts 115/75#
• Tabata Dumbbell Bent Over Rows 50/35#
• Tabata Bench Press 95/65#

[PushJerk @PushJerk]

Fri, Nov 18, 2022
Conditioning
5 rounds for max calories:
2 min:
• 3 Bar Muscle Ups
• 15 Thrusters 95/65#
• Max Row (calories)
3 min:
• Rest

Goal: 100 calories.

[PushJerk @PushJerk]

Wed, Nov 16, 2022
Weightlifting
Snatch
• 3, 75% 1RM
• 2, 85%
• 1, 90%
• 1, 95%
• 1, 98%
3-Pos Snatch
• 3, 60% 1RM Snatch
• 2, 70%
• 2, 75%
Clean
• 3, 75% 1RM
• 2, 85%
• 1, 90%
• 1, 95%
• 1, 98%
Conditioning
21-15-9 reps for time:
• Wall Balls 20/14#
• Toes-to-bar

[PushJerk @PushJerk]

Tue, Nov 15, 2022
Conditioning 1
8 min Alt EMOM:
• Even Min: Max Box Jumps 24/20”
• Odd Min: 10 HP Snatch 115/75#
Conditioning 2
10 rounds for time:
• 3 P. Cleans 135/95#
• 6 F. Squats 135/95#
• 9 Pull-ups
Conditioning 3
5 rounds for time:
• 10 Burpees
• 60 Double Unders

[PushJerk @PushJerk]

Mon, Nov 14, 2022
Back Squat
• 6, 70%
• 6, 80%
• 3, 90%
• 2, 95%
Front Squat
• 5, 65%
• 4, 75%
• 4, 80%
• 4, 80%
Bench Press
• 5, 60%
• 3, 70%
• 2, 80%
Shoulder Press
• 5, 60%
• 3, 70%
• 2, 80%

[PushJerk @PushJerk]

Sat, Nov 12, 2022
Front Squat
• 5, 60% 1RM
• 5, 65%
• 2x5, 70%
Back Squat
• 6, 65% of 1RM
• 6, 75%
• 2x6, 80%