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Components
1 Front Squat + 2 Jerks
Freestyle Fran
50 Slam Balls for Time
Settings
Location
(All)
Milton Strength and Conditioning
Program
Boot Camp
CrossFit
CrossFit Kids
HIIT (High Intensity Interval Training)
Personal Training
Travel WOD
Date
WOD
4.10.2018 - Milton Strength and Conditioning
Class
(All)
OPEN GYM - Any time
6:00 AM CrossFit
7:30 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
11:45AM Express
PRIVATE CLASS 4:30pm
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (14/16)
WOD
4.10.2018
Weightlifting
Spend no more than 20 mins on the weightlifting below.
1 Front Squat + 2 Jerks (6x3)
1 set every 90 seconds for 6 sets
From the rack. Record your heaviest set of 3. Jerks can be power, push or split
Metcon
Spend time warming up for the thrusters
Freestyle Fran (Time)
45 reps of each for time:
Thrusters 95/65
Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.
Cash Out
50 Slam Balls for Time (Time)
Men use 30lb ball and women use the 20lb ball. Make sure to get full extension of the knee-hip AND ARMS on every rep. Movement Demo: https://youtu.be/ePo39a3mSfk
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 10, 2018
Leaderboard
Men's 1 Front Squat + 2 Jerks
Jim Bush
04/10/2018
1 x 3 @ 215 lbs
Julian Krevere
04/10/2018
1 x 3 @ 205 lbs
Brad Voosen
04/10/2018
1 x 3 @ 205 lbs
Women's 1 Front Squat + 2 Jerks
Heather Barr
04/10/2018
1 x 3 @ 150 lbs
Michele Hovis
04/10/2018
1 x 3 @ 110 lbs
Patricia Saude
04/10/2018
1 x 3 @ 100 lbs
Male Athletes
1
Jonathan
Rookes
6:00 AM CrossFit
1 x 3 @ 255 lbs
135, 155, 185, 215, 235, 255
2
Jim
Bush
5:30 PM CrossFit
1 x 3 @ 215 lbs
3
Brad
Voosen
11:45AM Express
1 x 3 @ 205 lbs
165,175,185,190,195,205
3
Julian
Krevere
6:00 AM CrossFit
1 x 3 @ 205 lbs
4
Richard
Young
11:45AM Express
1 x 3 @ 195 lbs
failed 205 on 2nd jerk
5
Rick
Fossier
6:30 PM Crossfit
1 x 3 @ 185 lbs
1 jerk at 195
6
Mike
Dieterle
7:30 AM CrossFit
1 x 3 @ 175 lbs
7
Justin
Bachtell
7:30 AM CrossFit
1 x 3 @ 165 lbs
7
Patrick
Neely
8:30 AM CrossFit
1 x 3 @ 165 lbs
recovering from jammed thumb
7
Scott
Jones
6:00 AM CrossFit
1 x 3 @ 165 lbs
95, 115, 125, 145, 155, 165
8
Brent
Albrecht
6:30 PM Crossfit
1 x 3 @ 145 lbs
9
Mehul
Bhatt
6:00 AM CrossFit
1 x 3 @ 135 lbs
10
swapnil
borkar
6:30 PM Crossfit
1 x 3 @ 95 lbs
11
Private
5:30 PM CrossFit
1 x 3 @ 75 lbs
Female Athletes
1
Heather
Barr
7:30 AM CrossFit
1 x 3 @ 150 lbs
95-105-115-125-135-145-150
2
Danielle
Nagy
8:30 AM CrossFit
1 x 3 @ 142 lbs
3
Cortney
Nelms
8:30 AM CrossFit
1 x 3 @ 130 lbs
4
Tammy
Dennard
9:30 AM CrossFit
1 x 3 @ 120 lbs
5
Michele
Hovis
8:30 AM CrossFit
1 x 3 @ 110 lbs
6
Annice
Silimon
OPEN GYM - Any time
1 x 3 @ 105 lbs
7
Patricia
Saude
9:30 AM CrossFit
1 x 3 @ 100 lbs
8
Ellen
Kish
9:30 AM CrossFit
1 x 3 @ 95 lbs
failed at 100# PJ
8
Kristen
Quinlan
8:30 AM CrossFit
1 x 3 @ 95 lbs
9
Brittany
Dieterle
7:30 AM CrossFit
1 x 3 @ 85 lbs
9
Jen
Noonan
9:30 AM CrossFit
1 x 3 @ 85 lbs
10
Donna
Carson
8:30 AM CrossFit
1 x 3 @ 80 lbs
11
Aimee
Craig
7:30 AM CrossFit
1 x 3 @ 75 lbs
12
Beth
Bacall
7:30 AM CrossFit
1 x 3 @ 70 lbs
13
Alexis
Neely
7:30 AM CrossFit
6 x 3 @ 60 lbs
14
Alexis
Neely
8:30 AM CrossFit
1 x 3 @ 35 lbs
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