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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)

AMRAP 7:

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.

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