2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Posts tagged “Push Jerk

CFSR 3.08.18

Foundational Movements of CrossFit continued…

The Shoulder Press targets the deltoids, trapezius, triceps, serratus anterior and the upper portion of the pecs.  The most important benefit of this movement is that it will increase your bone strength and improve stability which decreases the risk for osteoporosis.

The Push Press targets the calves, quads, core, deltoids, and triceps.  Push pressing forces you to produce maximal force in minimal time.

The Push Jerk involves explosive power coming from a strong posterior chain and explosive hips.  It is a variation of an Olympic lift that develops full-body power.

To be continued…


CrossFit San Ramon – CrossFit

Push Jerk (5×3 85%)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

12 Deadlift 115/75 (rx+) 155/115

10 hang Power Cleans

8 Shoulder to Overhead

6 Front Squats

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th



Grilled Romaine Hearts with Bacon & Celery Salt Ranch

CFSR WOD 5.13.2014

cincodemayo 012



Strength –  At 70% of Clean & Jerk 1 RM

EMOM for 10 Minutes:

1 Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Conditioning –  4 Rounds for Time

400 Meter Run

15 Burpees

2 Rope Climbs

Bonus Abs – 100 Weighted Sit Ups 15/10

“True healthcare reform starts in your kitchen, not in Washington”  ~Anonymous

Mobility WOD 332



forging elite cheap jokes

Travis gets in some KB swings during "the seven"

Wednesday 6/11/11
5 rounds for time:
11 Up and overs (24/20)
10 Push jerks (155/105)
11 Ups and overs (24/20)
15 KB swings (70/53)

Coaches corner: An up and over is just like it sounds jump on top of the box and land on the other side. Both feet must touch the top of the box, hips do not need to fully extend on top

The top 7 diets in 2011…….

Gym rat control. I have never seen a body builder do a clean and jerk

When will people growup and stop making jokes about the shake weight. It is a serious piece of equipment that forges elite fitness……

I heard squats are bad for your knees

Marathon on McDonalds……really…….why people……

"This is what I think of you Dusty" - (Master) Wade T.

Friday 3/18/11
Push Jerk
10 rounds
1 min each
Run 100m
Max reps double unders

*No rest inbetween rounds

Coaches corner: The push jerks are the priority for the workout, go as heavy as YOU can. Its not a warm up for the second part of the workout

Women and weight training for osteoperosis

‘Mcrunner’ trains for marathon on all McDonalds diet

For you Irish crossfitters

Great job by everyone who has done the CF open WOD #1. Keep up the good work.

Poor sleeping habits epidemic among Americans