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Push Jerk

Metcon

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Workout

20March2017

Charles Lehman

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Strength & Skill

Push Jerk (5 Sets of 3 Reps)

Metcon

Metcon (Time)

For Time:

     **400m Run**
2 Rds
10 Strict Press
15 Front Squat
10 Pull-Ups
     **800m Run**
2 Rds
10 Strict Press
15 Front Squat
10 Pull-Ups
     **400m Run**

Weights:
Rx+ 115/80
Rx 85/55
Sc 65/35

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

Whiteboard:

Monday, March 20, 2017

Clients:

Male Clients

1

Brendan
Wuest

5:00 PM CrossFit

5 x 3 @ 280 lbs

185,205,225,245,265,280

2

Justin
Fadler

6:00 AM CrossFit

5 x 3 @ 245 lbs

3

Kent
Higginbotham

4:00 PM CrossFit

5 x 3 @ 205 lbs

4

Bob
Naes

5:00 PM CrossFit

5 x 3 @ 145 lbs

4

Kyle
Schreiber

6:00 AM CrossFit

5 x 3 @ 145 lbs

5

Bob
Portell

6:00 PM CrossFit

5 x 3 @ 85 lbs

6

Gary
Hilligoss

9:30 AM CrossFit

2 x 3 @ 185 lbs

6

Andrew
Stitzel

5:00 PM CrossFit

1 x 3 @ 185 lbs

6

Anthony
Hodges

5:00 PM CrossFit

1 x 3 @ 265 lbs

6

Justin
Stein

9:30 AM CrossFit

1 x 3 @ 225 lbs

6

Mike
Conway

6:00 PM CrossFit

1 x 3 @ 155 lbs

95, 115, 135, 145, 155

6

Rob
Zarrella

5:00 PM CrossFit

1 x 3 @ 145 lbs

6

Colin
Wright

4:00 PM CrossFit

1 x 2 @ 175 lbs

Female Clients

1

Private

9:30 AM CrossFit

1 x 3 @ 125 lbs

1

Elise
Hodges

5:00 PM CrossFit

1 x 3 @ 120 lbs

105,110,115,120,120

1

Private

5:00 PM CrossFit

1 x 3 @ 120 lbs

1

Karen
Boulware

6:00 AM CrossFit

1 x 3 @ 65 lbs

1

Melisa
Self

5:00 PM CrossFit

1 x 3 @ 145 lbs

1

Shannon
Thomas

5:00 PM CrossFit

1 x 3 @ 145 lbs