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Components
Jerk Drive
Split Jerk
"Heartbreak Kid"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
WEDNESDAY 4.10.19 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
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):
11 (9/2)
Workout
WEDNESDAY 4.10.19
WU:
500M Row
Foam Roll/Hip Halo
Banded Shoulder Distraction
Group Warm-Up
1: Jerk Drive (5X3)
Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 78% of 1RM
Set #4 - 85% of 1RM
Set #5 - 90% of 1RM
*Keep the rest to 2 minutes.
2: Split Jerk (5X1)
Split Jerk
5 Sets of 1 Split Jerk:
Set #1 - 75%
Set #2 - 80%
Sets #3+4+5 - 85%
MC: "Heartbreak Kid" (Time)
RX
3 Rounds:
10 Front Squats (135/95)
20 Pull-ups
50 Double-unders
RX+
3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 10, 2019
Male Clients
1
mario
mancha
6:30 PM CrossFit
5 x 3 @ 285 lbs
2
Ben
Sauer
4:30 PM CrossFit
5 x 3 @ 275 lbs
2
Juan
Baltierra
6:30 PM CrossFit
5 x 3 @ 275 lbs
3
Robert
O'Leary
4:30 PM CrossFit
5 x 3 @ 215 lbs
4
Keenan
LIlyquist
6:30 PM CrossFit
5 x 3 @ 205 lbs
5
Robert
Lee
9:30 AM CrossFit
5 x 3 @ 185 lbs
6
Chris
Benedict
5:30 PM CrossFit
5 x 3 @ 180 lbs
7
Ryan
McKeel
9:30 AM CrossFit
5 x 3 @ 135 lbs
8
Daniel
Tormo
5:30 PM CrossFit
5 x 3 @ 105 lbs
Female Clients
1
Bria
Lee
5:30 PM CrossFit
5 x 3 @ 205 lbs
2
Sarah
BARTLES
9:30 AM CrossFit
1 x 6 @ 65 lbs
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