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Lifting Ourselves and One Another

Wednesday, October 2, 2019

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

15 Push Jerks – 95#/65#
15 Box Jumps – 24”/20”
15 Back Extensions

Coach’s notes:

Post round and reps complete to comments. Note this is the www.crossfit.com WOD from Thursday, September 26, 2019

WOD Leaderboard

Comments: 6

7r + 25
Lower back blew up from back extensions, not sure if that is a technique issue or just the weakest link in my posterior chain (or most likely a combo of both).
Thanks Colin!


8 rounds + 7 rx’d.
My favourite WOD in a while.
First round of jerks UB then 10/5.

Set the GHD machine back one setting and it made a huge difference. First time my back hasn’t blown up. Thanks for the tip Derek.

Thanks OG and Derek


5 rounds plus 15 back extensions (I started on the extensions due to big class). 75# on the bar for the push jerks felt fairly appropriate today. Still just not feeling myself in the gym this week. Been quite a few WODs in a row now that have felt like beat downs, that I’ve moved pretty slowly through. Ah well, always good to challenge our weaknesses 🙃
Thanks for the awesome coaching today OG, and Brett.


8 rounds + 4 PJ
All PJ unbroken.

Totally had no idea what I was doing. Zak pointed out I was doing a bunch of hip extensions. He would know since he kept putting the Barbell down to watch me work out.

Brett came and showed us afterwards what we should have been doing. Apparently we were doing back extension down and hip extension back up. Oh well. Apparently that version is harder.

Thanks Josh.


Rx: 9 Rounds + 15 back extension + 6 Push Jerks

Started on the back extension because 10 am was a packed class. Really tried to “snake” them and practice virtuosity. Such a potent move. Super excited to see them in more metcons.

PJ and BJ were all unbroken. PJ tried to have high elbows and flex my butt. BJ were rebounded at the start and finished then stepped down in the middle.

Thanks OG. Great work 10am. Great programming Brett.


8 rounds even
The new CFC back extension is WAY tougher
Thanks Josh and Zac!


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