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Components

Split J Complex

DELTOID ANNIHILATOR

Settings

Workout

CAPE

Split J Complex (5x2 (2 of ea lift) @ 55% 1RM (of split jerk))

Behind the Neck Split Jerk + Pause Split Jerk + Split Jerk

DELTOID ANNIHILATOR (AMRAP - Reps)

With a running clock complete 3 rounds of:
3 min of:
500m Row
Max reps HSPU for the remainder of the 3 min (score will be TOTAL amount of reps – they do not have to be UB)
Rest 2min

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Whiteboard:

Friday, February 21, 2020

Clients:

Leaderboard

Split J Complex
Zach Davis	02/21/2020	5 x 2 @ 135 lbs
Casey Moore	02/21/2020	5 x 2 @ 120 lbs
Steven Carney	02/21/2020	5 x 2 @ 115 lbs

Clients

1

Zach
Davis

8:00 AM CrossFit

5 x 2 @ 135 lbs

2

Casey
Moore

8:00 AM CrossFit

5 x 2 @ 120 lbs

3

Mathieu
Lefebvre

9:00 AM CrossFit

5 x 2 @ 115 lbs

3

Steven
Carney

6:00 AM CrossFit

5 x 2 @ 115 lbs

4

Jason
Holtgrewe

5:00 AM CrossFit

5 x 2 @ 95 lbs

4

Nathan
Lancaster

5:00 PM CrossFit

5 x 2 @ 95 lbs

4

Tony
Rockette

5:00 PM CrossFit

5 x 2 @ 95 lbs

5

Amanda
Huster

8:00 AM CrossFit

5 x 2 @ 85 lbs

6

Greg
Younger

6:00 AM CrossFit

5 x 2 @ 75 lbs

6

Justin
Murphy

5:00 AM CrossFit

5 x 2 @ 75 lbs

6

Nicole
Sutton

6:00 AM CrossFit

5 x 2 @ 75 lbs

7

Brittany
Counterman

5:00 PM CrossFit

5 x 2 @ 65 lbs

7

Sasikiran
Divi

6:00 AM CrossFit

5 x 2 @ 65 lbs

8

Lily
Himmel

5:00 AM CrossFit

5 x 2 @ 60 lbs

8

Rachael
Cordero

6:00 AM CrossFit

5 x 2 @ 60 lbs

9

Kathy
Kostos

5:00 AM CrossFit

5 x 2 @ 55 lbs

9

Kelly
Hodge

5:00 PM CrossFit

5 x 2 @ 55 lbs

10

Samantha
Cryts

9:00 AM CrossFit

5 x 2 @ 45 lbs

11

Nicole
Lynch

5:00 PM CrossFit

5 x 2 @ 40 lbs