JEM Is Back
JEM was the workout created by Jess P and Emily C after their podium finish at 13’s Fittest 2020!
Items for the week…
- We will be tackling JEM on Wednesday, February 15!
- We are climbing ropes on Monday … wear long socks!
- The CrossFit Open starts this week, and we will be having Open Gym time on Sundays at 10am (after classes) for anyone who is interested in tackling these workouts!
- Registration for 13’s Fittest 2023 is open … find your partner!
- Workout 1 for 13’s Fittest will be released this week!
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
thruster: 3×3 @ 80% of 3RM
WOD
15 push presses (50% of 1RM; from rig)
40 mb step-overs (24″/20#; 20″/14#)
6 wall walks
40 mb step-overs (24″/20#; 20″/14#)
25 burpees to a plate
STRENGTH
snatch: 3×3 @ 80% of 3RM
WOD
14min EMOM
MIN 1: 9/7 cals + 2 wall walks
MIN 2: 6 burpees + 10 kb deadlifts (70/53)
WOD
“JEM”
60 double unders
50 overhead lunges (25/25)
40 wall balls (20/20)
30 atomic sit-ups (25/25)
20 calorie row
10 rope climbs
SKILL
handstand work
WOD
10-9-8-7-6-5-4-3-2-1
Level 3
back rack reverse lunges (35% of 1RM FS; 2-for-1)
kb deadlifts (70/53; each hand)
front squats (35% of 1RM)
Level 2
back rack reverse lunges (30% of 1RM FS; 2-for-1)
kb deadlifts (53/35; each hand)
front squats (30% of 1RM)
Level 1
back rack reverse lunges (25% of 1RM FS; 2-for-1)
kb deadlifts (53/35)
front squats (25% of 1RM)
STRENGTH
power snatch: 3×3 @ 80% of 3RM
WOD
15min AMRAP
9 ring rows
6 toes-to-bars
3 strict handstand push-ups
7AM/8AM
18-16-14-12 calorie row
8-6-4-2 handstand push-ups
8-6-4-2 pull-ups
8-6-4-2 atomic sit-ups (25/15)
8-6-4-2 burpees
8-6-4-2 knees-to-elbows
9AM (partners)
28-26-24-22 calorie row
18-16-14-12 handstand push-ups
18-16-14-12 pull-ups
18-16-14-12 atomic sit-ups (25/15)
18-16-14-12 burpees
18-16-14-12 knees-to-elbows
WOD
20 burpee pull-ups
30 kb snatches (35/26)
40 box jumps (30/24)
50 push balls (20/14)
60 kb walking lunges to presses (35/26)
… 3 mb cleans (20/14) each time you switch exercises
