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Components

Split Jerk

Power Clean

Grettel

Metcon

Metcon

Settings

Workout

Thursday, 3/4/21

Box WOD

A: Split Jerk (2x3 reps @ 65%, 3x3 @ 70% 1RM C&J)

Split Jerk

(20min)

B: Power Clean (Work up to a heavy single)

(10min)

C: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

To learn more about Grettel click here

(13min)

HOME WOD

a: Metcon (Time)

For time
150 Air squats
*5 Burpees every minute on the minute from 0:00

b: Metcon (Time)

For time,
30-20-10 reps of
NEUTRAL GRIP DUMBBELL PUSH PRESS
https://youtu.be/_bYHToZ81jo
FRONT RACK LUNGES
(Hold 2 dumbbells, kettlebells, a barbell or any odd object (like a backpack) if available. )
BENCH PUSH UPS
https://youtu.be/6crpkXx0cHo

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

Whiteboard:

Thursday, March 04, 2021

Male Clients

1

Joshua
Clark

CrossFit 4:15PM

3 x 3 @ 205 lbs

2

Sung
Hong

CrossFit 4:15PM

3 x 3 @ 175 lbs

3

Brian
Bunk

CrossFit:: 6:00AM

3 x 3 @ 160 lbs

4

Shane
O'Neill

CrossFit:: 6:00AM

3 x 3 @ 155 lbs

5

Alex
McCarty

CrossFit 5:15PM

3 x 3 @ 95 lbs

6

Thomas
Walker

CrossFit: 8:00 AM

3 x 3 @ 65 lbs

I suck. But I got lots of practice

7

Edwin
Greenlee

CrossFit 5:15PM

3 x 3 @ 0 lbs

145 Push Jerk

Female Clients

1

Alana
Witulski

CrossFit 4:15PM

3 x 3 @ 130 lbs

2

Tawnya
Quintana

CrossFit:: 6:00AM

3 x 3 @ 120 lbs

3

Private

CrossFit 4:15PM

3 x 3 @ 112 lbs

4

Dawn
Huff

CrossFit 4:15PM

3 x 3 @ 105 lbs

5

Kelsey
Glatt

CrossFit 5:15PM

3 x 3 @ 80 lbs

6

Holly
Trujillo

CrossFit: 5:00 AM

3 x 3 @ 78 lbs

7

Lucy
Streich

CrossFit:: 6:00AM

3 x 3 @ 73 lbs

8

Aimee
Wride

CrossFit: 5:00 AM

3 x 3 @ 71 lbs

9

Catherine
Whiting

CrossFit:: 6:00AM

3 x 3 @ 70 lbs

10

Private

HOME BODY BUILD BOOTCAMP

3 x 3 @ 66 lbs

11

Hannah
Archuleta

CrossFit 5:15PM

3 x 3 @ 61 lbs