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CROSSFIT
“Push Pop”
4 Rounds For Time:
800 Meter Assault Bike
16 Toes to Bar
8 Push Jerks
:: Home Variation ::
5 Rounds:
15 Weighted Sit-ups
15 Double Dumbbell Push Press
WHITEBOARD BRIEF
Expect this 4 round workout to take between 15-20 minutes to complete
The Push Jerks will likely be the sticking point of the workout
The first priority is to set yourself for a strong effort on the barbell by pacing out the bike and toes to bar appropriately
If we break the barbell, we end up resting quite a bit and doing extra cleans that don’t count towards our score
If we had to recommend and approach, it would be:
Go big on the Push Jerks – ideally unbroken, but no more than 1 break
Break the Toes to Bar a few times to allow for good push jerks (8-8, 6-5-5, 4-4-4-4)
Knowing you’re breaking the toes to bar, move at a moderately fast pace on the bike
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