Push Jerk. Mile Run. PUC Day 7.

Decent sleep last night, but only about 5 hours, and it was interrupted.  Better than the night before!  One block breakfast & coffee, then

Warm Up

Football-style agility drills, followed by 1 round of Push-ups, Sit-ups, Pull-ups, Squats, 12 reps each, then shoulder openers, hip mobility stretches. Then

WOD: Push Jerk and One Mile Run

CrossFit Asheville’s WOD today is: Find your 5 rep max for the Push Jerk and then do a one mile time trial.

Push Jerk

Push-Jerk:
5 x 15 kg
5 x 20 kg
5 x 20 kg + 20 lbs
5 x 20 kg + 40 lbs
5 x 20 kg + 50 lbs
5 x 20 kg + 60 lbs
5 x 20 kg + 70 lbs
5 x 20 kg + 75 lbs. 5 rep max: 119 lbs. A “PR” for today, but given my shoulder press PR for 1 rep (120 lbs), probably not the best I could do.

One Mile Time Trial

My time: 6:53.

For a google map of the route, see here.

Dead Hang Pull-Up Challenge Day 7

Rep #1: at the 6:00 am workout, before the official pull-ups (front grip)

Reps #2-3: at the 6:00 am workout, after the Push Jerks, before the run (reverse grip)

Rep #4: at the YMCA, about 7:20 am, on the smith machine, with knees to chest (front grip)

Reps #5-6: at home, about 12:30 pm, 2 consecutive reps (front grip)

Rep #7: at home, about 1:30 pm (front grip)

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