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Components

Push Jerk

Metcon

Metcon

Metcon

Settings

Workout

CF - 3/8/22

A:

EMOM 6
1.) 15/10 cal ski
2.) 3 Strict press, 3 push press, 3 push jerks
3.) 15 V-ups

B: Push Jerk (3 x 3 @ 70-80% of Push jerk)

Push Jerk

3 x 2 Push jerk + 1 split jerk @ 70-80%; rest 2min btw

C: Metcon (3 Rounds for time)

3x20 hspu for time ; rest 2:00

D: Metcon (AMRAP - Reps)

GPP
2x Amrap ubCTB or pullups; rest 2:00
Competitor
2x Amrap ub bmu muscle up; rest 2:00

E: Metcon (Time)

GPP
8 sets:
12 ttb
6 ohs 95# /65#
Rest :60

Competitor
8 sets:
12 ttb
6 ohs 115# /85#
Rest :60

total time with rest

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

Whiteboard:

Tuesday, March 08, 2022

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 3 @ 245 lbs

225-245-255

2

Preston
Dial

6:00 AM CrossFit

3 x 3 @ 215 lbs

185/215/235

3

Bradd
Hughes

4:00 PM CrossFit

3 x 3 @ 205 lbs

3

Jason
Deloney

6:00 PM CrossFit

3 x 3 @ 205 lbs

185/205/205

3

Jefferson
Adcock

11:30 AM CrossFit

3 x 3 @ 205 lbs

3

Tanner
Yancy

6:00 PM CrossFit

3 x 3 @ 205 lbs

4

Rob
Hill

5:00 AM CrossFit

3 x 3 @ 185 lbs

5

Ben
Hanback

11:30 AM CrossFit

3 x 3 @ 170 lbs

6

Voncha
Reddy

7:00am CrossFit

3 x 3 @ 155 lbs

Female Clients

1

Lauren
Gardner

11:30 AM CrossFit

3 x 3 @ 135 lbs

2

Morgan
Webb

5:00 PM CrossFit

3 x 3 @ 100 lbs

3

Jessica
Dodd

4:00 PM CrossFit

3 x 3 @ 95 lbs

4

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 3 @ 90 lbs

5

Audrey
Mitchell

4:00 PM CrossFit

3 x 3 @ 85 lbs

6

Susan
Abell

6:00 PM CrossFit

3 x 3 @ 75 lbs

7

Nicole
Rieman

6:00 AM CrossFit

3 x 3 @ 60 lbs