Push Jerk
3-3-2-2-1-1-1
Cash out:
5 Rounds for time of:
5 Push Jerks (80% of 1 RM)
10 Burpees
Quote:
“Solidarity is not an act of charity, but mutual aid between forces fighting for the same objective.”
-Samora Machel
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CROSSFIT KOP CONTACT INFORMATION
Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
Disclaimer
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
Hits
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
6 comments:
Em G 105 6:52 rx
Jackie 165 PR board!! 11:42 rx
Renee 105 5:34 rx
Mary H 125 Pr !! 11:32
6 am
Brian S 215 7:05 rx
Sean 300 9:35 floor rx
Subhan 205 9:52 135#
Hannah 185 7:46 rx floor
Mak 105 press 7:35 press
Julia 115 practice 7:14 85#
Kate C 155 10:02 rx
Josh H 135 11:30 -ish 95
Laura 105
Elizabeth 175 10:24 rx floor
Bn 175 9:31
Mike S 115 7:31 75#
Ben 210 12:56 170/150
Meredith 115 8:42 Rx
Rich A 225 :)
Jess A 105 9:19 65#
Pam G 140 8:17 rx
Geoff 170 :)
Taylor 275 8:36 184#
Cate 150 8:43 Rx
Aimee 150 6:59 Rx
4:30
Marissa 176# , not the vibes
Kristen 125# pr 9:54 power cleans
Alex t 175# pr 10:18 power cleans
Sam bo 285# 7:26 185#
Freaky g 125# 7:14
Nat dentist 85# 10:05 45#
Remer 225 power clean
5:30
Seth 195# 10:30
Greg 215# 9:57 3rx 2@ 135#
Matt 95# :)
Danielle 90# , 8:33 Rx
Alex br 80#, 9:26 55#
Jonathan 255# 8:51 155#
Gia 115# 7:26 Rx
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