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Components
Clean and Jerk
Metcon
Settings
Location
(All)
COFFS COAST CROSSFIT
Program
BoxFit
CCCF MUMS
Foundations Training
Gymnastics
Date
Workout
Friday - COFFS COAST CROSSFIT
Class
(All)
5.30 AM CROSSFIT
6:30 AM CROSSFIT
9:30 AM CROSSFIT
OPEN GYM
4:30 PM CROSSFIT
5:30 PM CROSSFIT
6.30 PM CROSSFIT
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
Warm-up
Part A. Body Temp
- 200m single arm DB/KB overhead walk
Part B. Movement Prep
1 round: With an empty barbell
- 10 RDL
- 10 hang muscle clean
- 10 push press
- 10 front squat
- 10 thrusters
Part C. Specific Prep
- Coach led clean and jerk positional drills
Strength
Clean and Jerk
Every 2 minutes for 16 minutes 1x clean and jerk
Metcon
Metcon (Time)
five rounds for time of:
8 Ground to Overhead 50/40kg
10 Burpees over the barbell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 31, January 2020
Clients:
Men / Women
All Clients
Leaderboard
Clean and Jerk
Thomas Mitchell
01/10/2015
1 x 1 @ 120 kg
matthew touzel
17/04/2021
1 x 1 @ 116 kg
James Sanders
09/11/2015
1 x 1 @ 115 kg
Clients
1
James
Sanders
6:30 AM CROSSFIT
1 x 2 @ 125 kg
2
Ben
Goodall
5.30 AM CROSSFIT
1 x 1 @ 120 kg
3
Peter
Rann
5.30 AM CROSSFIT
1 x 1 @ 105 kg
4
Scott
Davis
5.30 AM CROSSFIT
1 x 1 @ 96 kg
5
Rick
Grant
5:30 PM CROSSFIT
1 x 1 @ 95 kg
6
Hugh
Harman
6.30 PM CROSSFIT
1 x 1 @ 90 kg
6
Matthew
Gosling
5.30 AM CROSSFIT
1 x 1 @ 90 kg
7
Jess
Bellette
4:30 PM CROSSFIT
1 x 1 @ 80 kg
80% technique training
7
Reilly
Phillips
5.30 AM CROSSFIT
1 x 1 @ 80 kg
Short in the split jerk
8
Leon
Petrohelos
5.30 AM CROSSFIT
1 x 1 @ 76.5 kg
9
Joe
Piggott
5.30 AM CROSSFIT
1 x 1 @ 75 kg
10
Craig
Budden
5:30 PM CROSSFIT
1 x 1 @ 74 kg
11
Chris
McKinnon
6.30 PM CROSSFIT
1 x 1 @ 64 kg
12
Jaz
O'Meagher
5.30 AM CROSSFIT
2 x 1 @ 59 kg
Fail @ 61.5
13
Becca
Snyder
5:30 PM CROSSFIT
1 x 1 @ 55 kg
13
Courtney
Dickinson
5.30 AM CROSSFIT
1 x 1 @ 55 kg
14
Molly
Dutton
6:30 AM CROSSFIT
1 x 1 @ 52.5 kg
15
Jemma
Russell
4:30 PM CROSSFIT
1 x 1 @ 50 kg
15
Sam
Brothill
6.30 PM CROSSFIT
1 x 1 @ 50 kg
16
Jen
McCulloch
4:30 PM CROSSFIT
1 x 1 @ 47 kg
17
Chloe
McDonald
5.30 AM CROSSFIT
1 x 4 @ 45 kg
17
Courtney
Waters
4:30 PM CROSSFIT
1 x 1 @ 45 kg
18
Siobhan
Murphy
6.30 PM CROSSFIT
1 x 1 @ 44 kg
19
Stephanie
Waters
6:30 AM CROSSFIT
1 x 1 @ 40 kg
20
Steph
Frost
5.30 AM CROSSFIT
1 x 1 @ 35 kg
21
Ann-marie
Chesshire
9:30 AM CROSSFIT
1 x 1 @ 32.5 kg
22
Casey
McKell-Hayden
6.30 PM CROSSFIT
2 x 1 @ 28 kg
23
Annette
Berry
6:30 AM CROSSFIT
1 x 1 @ 27.5 kg
23
Julie
Armstrong
6:30 AM CROSSFIT
1 x 1 @ 27.5 kg
24
Alice
Webber
9:30 AM CROSSFIT
8 x 1 @ 15 kg
15kg first day back lifting overhead
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