Beef Jerky

CrossFit Jacked – CrossFit


Push Jerk (20 minutes to work to a heavy 3 rep)


Metcon (AMRAP – Rounds and Reps)

Beef Jerky

12 Minute AMRAP

21 American KB Swings 53/35

14 KB Reverse Lunges 53/35

7 Push Jerks 165/115

RX+ 205/145

– The push jerk is the focus of this two part workout

– Looking to complete 3-4 rounds in our metcon today (3-4 minutes per round)

– Plan your rest periods ahead to time to help minimize time spend not moving during the workout

– Planning to break once per movement makes these sets very physically and mentally manageable


– Choose a heavier weight that you can complete in 1-2 sets

– The push jerk bar comes from the floor in the metcon, so it should be a weight you can clean


– Choose a weight for the swings and lunges that you can complete in 1-2 sets each round

– The kettlebell is held in a goblet position for the reverse lunges

– Athletes will complete 7 reps per leg, alternating sides each rep

Categories: WOD

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