5 rounds for time of:
12 push jerks
12 back squats
♀ 95 lb
♂ 135 lb
Post time to comments.
Stimulus and Strategy:
Today’s workout is just you and the barbell. The loading should feel moderate and allow you to perform at least 2 of the 5 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar down to the back rack, and then begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. Overall, this workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.
Scaling:
Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack.
Reduce the complexity of the push jerk by performing a push press or shoulder press. Consider using dumbbells to reduce the complexity of both movements.
In case of injury or limitation, perform a single-arm dumbbell push jerk or push press and a dumbbell goblet squat. To eliminate the barbell, perform a push-up and an air squat.
Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats
♀ 65 lb
♂ 95 lb
Beginner option:
3 rounds for time of:
12 push jerks
12 back squats
♀ 35 lb
♂ 45 lb
Coaching cues:
To keep from having to reset the feet on every lift, when you are performing the push jerk, set your feet up in your squat stance. When you jump and land, pick your feet up and put them down in the same spot.
Resources:
The Push Jerk
The Back Squat
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Comments on 250107
152 Comments
8:15
95#
11:44 Rx
vs
10:06 @50kg
35# dbs, and subbed push-ups on dbs for PJs
9:40
Intermediate
5 Rds
17:34 running clock
12:40 scaled #95 bar just got back from collarbone injury!😁
10:06
50kgs
60kg bar
12: 33
M/34/218lbs/5'7"/35%bf
5Rds 95lbs ~ (10:24)
PushJerks 12
BacksSquat 12
Used a rack. Each set was unbroken, but did not go straight in squats. Jerks felt in my hip flexors. Squats were smooth after 1st round. More muscular taxing to hang on than cardio taxing.
10:37 35kg barbell
M/29/180lb/5'8"
9:11 - Rx
8 jerks + 4 jerks into the 12 squats, every round.
M/38/6’/176#
10:16 Rx
12/12/5
7/12
9+3/12
5+5+2/12
5+4+3/12
Deo gratias
M/52/86
95#
8:45
8:37 55#
8'43" at 50kg
intermediate
6’52”
M 50/180cm/76kg
Intermediate option w/ front squats instead of back squats
9:59
9:33rx - Barbell from the floor
Scaled, 35# dumbbells
7:33
Intermediate: ~9:14
42,5kg barbell (93,7lb)
30 (m), 2 rds 135#, 3 rds 115#: 9:15
M 54/205/6’
Scaled bar to #105.
9:16.
As rx’d, 11:12.
Rough! First round unbroken, and then wheels came off a bit. Jerks after were 9-3 / 6-4-2 / 5-4-3 / 4-2-2-2-2 , then right into 12 back squats. Tried to minimize rest but HR
was through the roof. 135 never felt so heavy – this felt like a Double Grace.
51m/5'10"/180
Intermediate 8:57
38 / M / 5'9" / 137lbs
20lb dumbbells
7:23
5 rounds for time of:
12 push jerks
12 back squats
25kg
6:17
Scaled
5 rounds
12 Push Jerk
12 Back Squat
45 lbs
Rx’d from the floor: 13:51
Rd 1: unbroken
Rd 2: 7PJ/rest/5PJ+12BS
Rd 3: 8PJ/rest/4PJ+12BS
Rd 4: 6PJ/rest/6PJ+12BS
Rd 5: 6PJ/rest/4PJ/rest/2PJ+12BS
49/male/230# RX 7:05
Gym back open after an update, so didn't want to overdo it:
Beginner but w/ 5 rnds. 6:27. Could have done more weight, but starting to gas on last rnd of push presses. Next time, I'll up the weight a bit.
M/55/ 5’9”/ 195
5 Rnds @ 65#
9:21
13:39
*115lb barbell
8:41 at Paradise
Equipment limitations today so subbed:
6/arm KB PP
12 Kb goblet squats
Still a good one, about 20 out
Rx
7:15
5 rounds
95 lbs
7:20
5 rounds
25.15
12 push jerks
12 back squats
60kg
Rx. 8:55
Intermediate
7:57
Rant:
Felt good, but man 60 jerks is something else. Quantity and quality here haha. Good workout HQ! Love to see this shoulder ones.
42/M
5 rounds for time of:
12 push jerks
12 back squats
♂ 135 lb
time: 9:23
8:53 as RX’d.
feels nice to have a wod to blaze through and feel good about again
Welcome back to it; nice work!
M/51/5'11/225#
Intermediate
8:46
9:36
115# barbell
8:50 intermediate option
8’50 intermediate option
3 rounds for time of:
12 push jerks @65lbs BB
12 back squats @65lbs BB
TT: 4:57
4:24 Intermediate
*never set the bar down*
Excellent work!
55 yo M/ 5'9"/ 153 lbs
15:24
scaled to 95 lbs
95lbs but did 6 of each for 10 rounds. 17:00 minutes
super low energy day. Outside in the freezing cold (snow on the ground.) 2 workouts back to back & then, jumped in a lake. 🤣
There’s some cold therapy for you!
Cold just imagining that! Lots of activity for low energy!
M/47
scaled 95 lbs. 8:45
Good work!
F Beginner: 8:42
Feels good to reengage!
Welcome back!
M/43/195
Great job!
Quick; nicely done @ Rx!
5 rounds:
12 alternating DB snatches
12 DB goblet squats
#20
7:59
Rx
9:22
There were 7 total breaks/resets from the ground.
M/35/228lbs
Nicely done!
Rd from rack
13.10
Rx 7:55
M/37/185
Damn, making me look bad 😉
Awesome!
M/74
scaled 65 lbs. 11:49
Terminator
M/48/6’4”/225#
Intermediate
9:40
Inter: 8.38
6:28 RX
Sheesh
Awesome work!
Wow!
6:28
Nice!
Beast mode!
Awesome!
Feeling good.
Rx 8:08
👍🏻
Great stuff!
Rx 12:41
41yo/M/6'1"/172#
Intermediate 10:41
9:27 as prescribed intermediate option 95lbs
5 rft.
Barbell 75#.
7:04.
Great work!
00:13:46
Scaled to 95lbs. Looking for some people to compete with. Really trying to get back into this thing after taking some time for to focus on school. Did CrossFit at a pretty good level last year and I’m trying to get back to where I was, and even stronger. Man it is so humbling haha.
Rx 1-4
Round 5 @ 115#
Time: 17:00
Rx scaled 95lbs from the ground
10:28
M50/76kg/179
Rxd
35kg barbell
10:50
I did beginner in 9:20. It was a struggle but I’m getting stronger every day.
95lb barbell
11:20
50 lb DBs
RX
9:37
Should have thought of a better plan for breaking it up. The squats were the hard part for me and I planned on going unbroken through all of them at the start.
Same, unbroken until round 2 lol
Good work!
8:48
50 pound barbell
could have gone heavier, but watching back, hips, knees :/
5 rounds w/ 115lb
12:02 Clocked
Did 1 set @ 55#, but then scaled to men's beginner weight-didn't trust getting in & out of back rack as I fatigued.
Rx reps @45#
7:21
Solid, Favo!
Thanks, Lincoln, OH moves are tough with elbow/shoulder issues, but I went unbroken from ground to OH into back rack, which I could definitely not do 10 months ago (ish ) when I re-started, so there's hope! Your consistent encouragement is much appreciated!
Warm up: 5min assault bike
Intermediate: 11.24
Finisher: Calf raise to failure with WOD Rx weight
Beginner option:
6:59
65- lbs
You did intermediate weight @65# Charles, nice job!
11:16 @ 95lb
Almost didn’t read WOD notes 👀
intermediate 7:50
Low energy day 🥱
Good work despite the energy level! Solid time.
Very well done!
M- 53/ 5'7 / 220
Intermediate scale- 12- Push jerks 95#, 12 back squats 95#
rnd 1 - 1:18. Rnd 2 - 1:52
rnd 3 - 1:11. Rnd 4 - 1:25
rnd 5 - 1:25. Total - 7:33
Fantastic!
Awesome job!
6:54
Nice job!
How’d you break up the reps?
5 Unbroken sets
1- :00-:35 (negative thoughts begin)
2- 1:00-1:45 (adrenal gland failure)
3- 2:15- 3:18 (liver imploding)
4- 4:20- 5:25 (clavicles calcifying)
5- 6:05- 6:54 (okay now just don’t die)
(roughly)
LOL xD
😂
Fantastic and hilarious description!
3 rounds for time of:
12 push jerks
12 back squats
M: 75 lb
6:46
M 40-44 200# 69”
Rx 9:50
Excellent!
Well done!
Rxd at the Y.
12:48.
unbroken round 1. 8 PJ > 4 PJ & 12 squats rounds 2-4. 6-4-2 & 12 the last round. I knew this would be pushing the upper end of the intended stimulus but after warming up to the RX weight it felt good enough to give it a go.
All from ground.
Nice work from the ground too
You were on fire 🔥 👍🏼
Rx
11:00
Nice pace @ Rx!
What on earth is the guy in the background wearing in this picture?!?! Also, that’s an awesome pegboard wall.
🤣
There must have been an S&M meeting in the back of the gym
115lb
15:18
5 round for time of:
- 12 push jerk (DxKb24)
- 12 back squat (60kg)
Time: 12’26’’
Intermediate 11:02
Set up 2 BB for this and did the BS from the rack. Right elbow ROM and irritation from yesterday's WOD weren't going to allow back racking from the overhead today, at least not at that weight. Prioritized going unbroken in the PJ which I did, but it resulted in some longer breaks and busting the time cap.
Way to push!!! I totally get the elbow/front rack pain.
Way to push!!! I totally get the elbow/front rack pain.
Still not much over the cap! Well done!
15 Kg DBs
5:43
Nice job, fast!!!!
So fast! Awesome work!
M/50-54 🎅🏻
Intermediate. 2nd WOD in a row
TT -> 13:48
37/180/89
7:30 100lbs
Great job!
Intermediate 12:09
Globo wod: Dumbbell sub 35/50lb dumbbells front squat and push jerk (intermediate 25/35, scaled 15/20lb dumbbells). Otherwise as Rxed.
Guess i should have scaled. 13:55 rx
CFHIM 10:47
예쁜 딸
5 rounds for time of: 9:00
12 DB presses (2kg)
12 DB squats