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Jerks and Upper Body Accessories

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CrossFit PFT – WOD

Push Jerk + Split Jerk (Work to a heavy 1+1)

Strict Pull Ups (5×3- Wighted)

Superset with jerks. Try to increase total volume of weight over last week.

Metcon (Weight)

4 Supersets

8 DB Floor Press

8 Single Arm DB Rows (per arm)

Metcon (Time)


10/8 Cal Assault Bike

20 Barbell Thrusters 45/35

Plate Shoulder Complex (2×15 of each exercise consecutively )


Rear Delt Raises

Press Outs