Push Jerk

Main site wod: CrossFit.com

CFT wod:

• Push jerk 5-3-1-1

Then as quickly as possible,

Four rounds for time of:

• Row 100 meters
• 95 pound Push jerk, 10 reps

Post loads and time to Message board.

Andy working on his medicine ball Clean and Jerk. No matter how strong you may be, we scale everything based on your ability to execute technique. For some it may just take time to grasp the the movements of an exercise, but with patience, practice, and proper coaching anyone can learn the Foundational movements of CrossFit.

What's your favorite Post Wod meal? Did you know that in order for your body to properly recover you should eat with 30-45 minutes of training? That's why eating your post wod meal with a few extra carb blocks, a normal amount of protein and fat blocks will help speed nutrients to your starved muscles. Insulin opens the cells to accept the sugars, fats, and proteins necessary for muscle recovery and repair. So here's a recipe for a post wod smoothie.

Protein powder, Blueberries, Strawberries, 8 oz. water women/16 oz. water men, peanut butter or almond butter. Measure ingredients for your Zone requirements and mix together in a blender. Enjoy.