Announcements

Saturday, May 13th at 11:30 White Wong PT will be hosting a wrist and shoulder workshop. If you struggle with wrist and shoulder issues in front rack and overhead position this workshop is for you.

Ascent Protein recovery water is on sale to wholesale price until all product is gone. Discount already applied when purchased via kiosk at gym.

PFC CrossFit – CrossFit

Push Jerk (Every 2 minutes for 10 minutes perform 2 push jerks)

This is not intended to be a PR day but an opportunity to build to a heavier load and practice cycling the barbell.

Jumpin Jerk (Time)

5 RFT

50 Double unders

5 push jerks 185/125

WOD Guidance

This workout is intended to be a sprint so double unders should take under 1 minute. If not reduce reps. The push jerk is heavier but still should allow for the first 2-3 rounds to be unbroken. Goal time for this workout is under 8 minutes.

Extra Work

8 min EMOM

2 strict deficit handstand push-ups

-Perform as fast as possible

If unable to perform strict HSPU perform HSPU negatives.