Tag Archives: Push Jerks


Yesterday, Big Dave asked me if I could come in for a WOD. I think that he only wanted me to do a Tabata Run, but he told me to jump in on the strength WOD first. It was:

  • 1 – 1 – 1 – 1 – 1: Strict Press
  • 3 – 3 – 3 – 3 – 3: Push Press
  • 5 – 5 – 5 – 5 – 5: Push Jerk

My numbers came out like this:

  1 2 3 4 5
SP 115# 135# 155# 165# 175#
PP 135# 145# 155# 165# 175#
PJ 155# 165# 175# 180# 185#

I was really happy with these results and I think that next time, I will go for heavier weights on the push presses and jerks. V posted some videos of my last 2 sets of push jerks. In case you are interested, here they are. I don’t know which is which:

The above was followed up with a Tabata Run on the treadmill. Thank goodness Dave stayed there the whole time. I was breathing REALLY hard around round 6 and probably would have rested more if not for his coaching.


I have been looking forward to trying out DT for a while now. I LOVE barbell workouts. They are by far, my favorite thing to do when it comes to fitness. I don’t know what it is about it. Maybe it’s the sense of satisfaction you get you execute a  perfect lift rather than muscling the weight up. There’s a difference… it’s a huge difference and very noticeable. 

In times of debating the merits of Crossfit vs. other fitness training regiments, I have come across the argument that Crossfit is “mindless” and “requires no skill”. If that is how you feel, try this workout and see if it changes your mind a little.

DT is 5 rounds of:

  • 12 dead lifts
  • 9 hang cleans
  • 6 push jerks

The “Rx” on this WOD for men should be 155lbs.

As I said in the beginning, I have been looking forward to this one for quite some time. This one is all about technique, technique, and some more technique. You need have your hook grip working and you need to know how to do hang cleans efficiently.

I do not yet know how to do hang cleans efficiently. We hardly ever really have them in WODs at our box. That’s not an excuse, more so just a fact. We don’t do them very often.

I decided to go with 135lbs for this one as the hang cleans would be my weakness. My time was 16:30. Come to think of it, the last time I remember doing hang cleans in a WOD was really close to when we first started and my 3 rep max was 135lb.

The dead lifts were cake. The push jerks were slightly challenging. I didn’t have to break on any of them. The hang cleans SUCKED. I can see why the hook grip is so important here. I would say at least 3 times during this WOD, I got to the shrug part of the movement and the bar came right out of my hands. Had I had the hook grip on, that would have not happened. I think I need a thinner bar to accommodate my stubby fingers =).

I am still happy with my performance and look forward to trying this one again.