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1 Front Squat + 2 Jerks

Freestyle Fran

50 Slam Balls for Time

Settings

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 .

Whiteboard:

Tuesday, April 10, 2018

Leaderboard

Men's 1 Front Squat + 2 Jerks
Julian Krevere	04/10/2018	1 x 3 @ 205 lbs
Richard Young	04/10/2018	1 x 3 @ 195 lbs
Justin Bachtell	04/10/2018	1 x 3 @ 165 lbs

Women's 1 Front Squat + 2 Jerks
Michele Hovis	04/10/2018	1 x 3 @ 110 lbs
Ellen Kish	04/10/2018	1 x 3 @ 95 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