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Components

Push Jerk

Split Jerk

Metcon

Settings

Workout

CF - 2-16-21

A:

alt emom x 12
1- 10 alt db snatch
2- 10 bbjo 24/20"
3- :45 erg of choice

DB weight - warmup weight, not heavy

B: Push Jerk (3x 5 @ 80-85%; rest as needed)

C: Split Jerk (3x1 split jerk ahap; rest 2:00)

D: Metcon (AMRAP - Rounds and Reps)

GPP and Competitor
14 min amrap:
10 db hang clean and jerk (5/5, 50/35# )
10 TTB
10 lateral bj over 24/20"

E: Metcon (No Measure)

2x :30 side e/ side plank ; rest :60
2x :20 sorenson hold + 10 back extensions; rest as :60

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

Whiteboard:

Tuesday, February 23, 2021

Leaderboard

Men's Push Jerk
Alex Adkins	02/23/2021	3 x 5 @ 240 lbs
Tyler Parker	02/23/2021	3 x 5 @ 225 lbs
Jefferson Adcock	02/23/2021	3 x 5 @ 205 lbs

Women's Push Jerk
Christina Chandler	12/22/2020	3 x 5 @ 135 lbs
Hannah Russell	02/23/2021	3 x 5 @ 125 lbs
Laura Lynn Williams	12/22/2020	3 x 5 @ 115 lbs

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 5 @ 240 lbs

2

Tyler
Parker

5:00 AM CrossFit

3 x 5 @ 225 lbs

3

JD
Mason

5:00 PM CrossFit

3 x 5 @ 205 lbs

3

Jefferson
Adcock

12:30 PM CrossFit

3 x 5 @ 205 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

3 x 5 @ 185 lbs

4

Andrew
Belcher

6:00 AM CrossFit

3 x 5 @ 185 lbs

4

Brady
Killion

4:00 PM CrossFit

3 x 5 @ 185 lbs

4

Geoff
Cottrill

6:00 AM CrossFit

3 x 5 @ 185 lbs

4

Matt
Blackburn

5:00 AM CrossFit

3 x 5 @ 185 lbs

5

Andy
Wegman

7:00am CrossFit

3 x 5 @ 165 lbs

5

David
Kan

6:00 PM CrossFit

3 x 5 @ 165 lbs

6

Burt
Powers

5:00 PM CrossFit

3 x 5 @ 155 lbs

6

Drew
Snipes

5:00 AM CrossFit

3 x 5 @ 155 lbs

6

Luke
Wylie

7:00am CrossFit

3 x 5 @ 155 lbs

6

Mitchell
Bilbro

5:00 AM CrossFit

3 x 5 @ 155 lbs

7

Ben
Hanback

12:30 PM CrossFit

3 x 5 @ 150 lbs

8

Ryan
Holman

5:00 PM CrossFit

3 x 5 @ 145 lbs

2x135,1x145

9

Robert
Carpenter

7:00am CrossFit

3 x 5 @ 135 lbs

10

Mark
McKnight

5:00 AM CrossFit

3 x 5 @ 125 lbs

Still light. But a PR for reps.

11

Chris
Weber

5:00 PM CrossFit

3 x 4 @ 185 lbs

185 reps: 5, 4, 4

Female Clients

1

Christina
Chandler

5:00 PM CrossFit

3 x 5 @ 135 lbs

2

Hannah
Russell

4:00 PM CrossFit

3 x 5 @ 125 lbs

3

Flor
Jalikis

5:00 AM CrossFit

3 x 5 @ 105 lbs

3

Tess
Free

5:00 AM CrossFit

3 x 5 @ 105 lbs

4

Hadley
Davenport

4:00 PM CrossFit

3 x 5 @ 100 lbs

90,95, 100

4

Tayler
Saunders

4:00 PM CrossFit

3 x 5 @ 100 lbs

90,95,100

5

Allison
Kusch

6:00 PM CrossFit

3 x 5 @ 95 lbs

5

Jessica
Dodd

12:30 PM CrossFit

3 x 5 @ 95 lbs

5

Laura
Kim

6:00 PM CrossFit

3 x 5 @ 95 lbs

5

Morgan
Webb

5:00 PM CrossFit

3 x 5 @ 95 lbs

6

Destinee
Johnson

7:00am CrossFit

3 x 5 @ 85 lbs

6

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 5 @ 85 lbs

6

Sage
West

11:30 AM CrossFit

3 x 5 @ 85 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 5 @ 85 lbs

6

Viviana
Gutierrez

6:00 AM CrossFit

3 x 5 @ 85 lbs

7

Jordan
Wylie

5:00 PM CrossFit

1 x 5 @ 105 lbs

My wrist said “no”