Benchmark Tuesday

CrossFit Jacked – CrossFit


Hang Clean (5 sets of 3 reps @ 65% of Squat Clean in 15 min)

Halting Clean Deadlift (3 sets of 3 reps @ 80% of Clean in 8 minutes)

Perform a clean deadlift to upper thigh or hip, keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor.


Beef Jerky (AMRAP – Rounds and Reps)

12 Minute AMRAP

21 American KB Swings 53/35

14 KB Reverse Lunges 53/35

7 Push Jerks 165/115

RX+ 205/145
WOD last completed August 12th


– 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


Metcon (AMRAP – Reps)

5 Rounds

1) Good Morning (20 Seconds)

2) Good Morning w/PVC (40 Seconds)
Load and time progressed from the workout on 10/29/2019

5 Rounds

1) Good Morning (20 Seconds) (*Progressed up from 12 Seconds)

-recommended load: 135/95lbs (*Progressed up from 95/65lbs)

-Max Effort – Minimum 8 reps/round

-scaling option: load

2) Good Morning w/PVC (40 Seconds)

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes

Categories: WOD

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