"Squat,Push, and Jump"(8.16.2010)

CrossFit Running Certification Participants

I. Dynamic Mobility and Skill Transfer Warm-Up:
90 Degree Quad Stretch
Lunge Progression
Squat to Samson Stretch
Good Morning Stretch
Shoulder Mobility

II. Skill Transfer Exercises(Jerk Positioning)
All Movements done at 10 reps of each:
Push Press Behind Neck
Push Jerk Behind Neck
Push Press in Front Position
Push Jerk in Front Position

III. Strength and Metabolic Conditioning Workouts of the Day:
A1. Push Jerk(2-2-2), rest 30 seconds
A2. Strict Pull-Ups x AMRAP x 3 sets, rest 3:00 minutes
B. “Squat, Push, and Jump”
5 Sets at 3:00 Minutes for each Set of:
3 Front Squat @95/65
6 Ring Push-Ups
9 Box Jumps

*Rest 1:00 minute between each set*

Post Weights and Scores to Comments.