SHRED CrossFit WOD 5.4.23

Complex: Push Press and Split Jerks : 1-1-1-1-1

1x [ 2 Push Press + 1 Split Jerk ]

1x [ 2 Push Press + 1 Split Jerk ]

1x [ 2 Push Press + 1 Split Jerk ]

1x [ 2 Push Press + 1 Split Jerk ]

1x [ 2 Push Press + 1 Split Jerk ]

Use the heaviest weight you can for each set.

* Rest as needed between sets.

Perform from the Squat Rack
During this time, we want athletes to establish a proper set up, core engagement, and footwork in the catch position. Take some time and have athletes just practice with PVC/Empty barbell.
Advanced athletes are working up to a moderate-heavy weight in working sets (not counting warm up sets).
Beginner athletes should still stay light and work on consistency.

For time:

Row, 250/200 m

Plate Overhead Walking Lunge, 45/25 lbs, 150 ft

Row, 250/200 m

Plate Overhead Walking Lunge, 45/25 lbs, 125 ft

Row, 250/200 m

Plate Overhead Walking Lunge, 45/25 lbs, 100 ft

Row, 250/200 m

Plate Overhead Walking Lunge, 45/25 lbs, 75 ft

Row, 250/200 m

Plate Overhead Walking Lunge, 45/25 lbs, 50 ft

Stimulus for this workout is moderately high. Athletes will be pushing the pace throughout and should focus on quick transitions from the row to the lunge and vice versa. Athletes are not allowed to drop the plate from overhead. Make sure the plate is set to the ground and out of the way of other athletes.

Hamstrings are going to be under heavy duress here. Athletes need to stay strong and keep moving on the lunge. Sometimes stopping/breaking only makes the burn worse.