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Components

JERK COMPLEX

Metcon

Settings

Workout

SMOKE SIGNAL

JERK COMPLEX (x 7)

3 Push Jerks + 2 Split Jerks from the rack

Stay light and work on proper form and mechanics

Metcon (AMRAP - Rounds and Reps)

12min AMRAP of:
7 Supinated Ring Rows
7 Burpee Box Jump 24/20
7 Slam-balls 40/30

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, February 11, 2021

Clients:

Clients

1

Jeremy
Huber

5:00 PM CrossFit

7 x 1 @ 135 lbs

2

Casey
Moore

9:00 AM CrossFit

7 x 1 @ 115 lbs

2

Private

9:00 AM CrossFit

7 x 1 @ 115 lbs

3

Kevin
Kenny

5:00 AM CrossFit

7 x 1 @ 100 lbs

4

Derrick
Sprague

5:00 AM CrossFit

7 x 1 @ 95 lbs

4

Karl
Steinlage

6:00 AM CrossFit

7 x 1 @ 95 lbs

4

Nathan
Lancaster

6:00 PM CrossFit

7 x 1 @ 95 lbs

4

Ross
Bricklemyer

5:00 AM CrossFit

7 x 1 @ 95 lbs

5

Lauren
Lagemann

5:00 PM CrossFit

7 x 1 @ 65 lbs

6

Heather
Zuber

9:00 AM CrossFit

7 x 1 @ 55 lbs

6

Lily
Himmel

6:00 AM CrossFit

7 x 1 @ 55 lbs

7

Scott
Pennington

5:00 PM CrossFit

7 x 0 @ 0 lbs