CrossFit Hamptons – CrossFit
Push Jerk (Heavy Sets of 5-4-3-2-1)
15 minutes to build to heavy sets of 5-4-3-2-1. Athletes can expect to take 3-4 sets before their working set of 5. Partner up on racks based on height and weight selection.
Score is 1X1 but keep note of all other weights
Down Time (AMRAP – Reps)
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)
Climb by 3 Reps Until the Finish
One way to pace this out appropriately is to take the “DT” approach. Just like a common breakup strategy in the Hero Workout “DT”, you can take a short break with one rep to go on each movement. For example, you would complete 2 deadlifts, then break. During the break, you would reset your hands and complete the final deadlift before completing 2 hang power cleans. You would break again, complete your last hang power clean, and then finish out the 3 push jerks unbroken, as these reps do not come back down to the ground.