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Components

Front Squat

Clean and Jerk

Metcon

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Workout

Tuesday, 1/21/20

Weightlifting

Front Squat (5x2@80%)

(12min)

Clean and Jerk (Halt clean&Jerk 1 rep@80%-80%-85%-85%-90% )

(17min)
Break the bar from the floor two inches and hold for 3 seconds. Then finish your Clean & Jerk

Metcon (Time)

For time,
5 rounds of
12 STO @ 50/35 DBs
60m Shuttle sprint (5-10-15)

(16min)

Metcon

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Whiteboard:

Tuesday, January 21, 2020

Leaderboard

Men's Front Squat
Sung Hong	01/21/2020	5 x 2 @ 255 lbs
Ben VanDyke	01/21/2020	5 x 2 @ 245 lbs
Brian Bunk	01/21/2020	5 x 2 @ 245 lbs

Women's Front Squat
Tawnya Quintana	01/21/2020	5 x 2 @ 170 lbs
Private	01/21/2020	5 x 2 @ 161 lbs
Dawn Huff	01/21/2020	5 x 2 @ 145 lbs

Male Clients

1

Sung
Hong

4:30PM CrossFit

5 x 2 @ 255 lbs

2

Ben
VanDyke

5:30PM CrossFit

5 x 2 @ 245 lbs

2

Brian
Bunk

CrossFit:: 6:00AM

5 x 2 @ 245 lbs

3

Shane
O'Neill

5:30PM CrossFit

5 x 2 @ 180 lbs

129, 137, 145

4

Anthony
Huff

4:30PM CrossFit

5 x 2 @ 155 lbs

Female Clients

1

Tawnya
Quintana

CrossFit: 9:00 AM

5 x 2 @ 170 lbs

2

Private

4:30PM CrossFit

5 x 2 @ 161 lbs

3

Dawn
Huff

CrossFit: 9:00 AM

5 x 2 @ 145 lbs

4

Cindy
Mackel

4:30PM CrossFit

5 x 2 @ 50 lbs