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Components

Clean and Jerk

Metcon

Settings

Workout

04/17/2018

Clean and Jerk (10 x 1 to build a single AHAP)

Metcon (No Measure)

Chest to Bar Strict Pull Ups:
5 x 5; with as little assistance or as much added weight as possible
- you can also work regular pull ups or ring rows

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
5 Muscle Ups (bar or ring)/ 10 C2B Pulls Ups
10 Handstand Push Ups / 15 Hand Release Push Ups
15 KB Swings - 70/55#

Metcon (No Measure)

Accessory Work:
Bench Press - 4 x 8-12
False Grip Ring Row - 4 x 6-12 (as difficult as possible)
Double Unders - 7 min to accumulate as many reps as possible

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

Whiteboard:

Tuesday, April 17, 2018

Leaderboard

Men's Clean and Jerk
Matt McNamara	08/23/2019	1 x 1 @ 335 lbs
Zach Molacek	11/30/2018	1 x 1 @ 335 lbs
Brian Stites	08/12/2019	1 x 1 @ 325 lbs

Women's Clean and Jerk
Kathryn Pamperin	08/12/2022	1 x 1 @ 225 lbs
Janelle Stites	03/01/2021	1 x 1 @ 225 lbs
Maddy Schuman	08/12/2022	1 x 1 @ 190 lbs

Male Clients

1

Jon
Bakalar

4:00 PM CrossFit

1 x 1 @ 280 lbs

2

Mike
Breitenbach

12:00 PM CrossFit

1 x 1 @ 270 lbs

20# PR coming off injury

3

Travis
Wentworth

5:30 PM CrossFit

1 x 1 @ 265 lbs

Happy Birthday John!

4

Beau
Weissend

6:30 AM CrossFit

1 x 1 @ 245 lbs

5

Dan
Smith

5:30 AM CrossFit

1 x 1 @ 235 lbs

6

John
Brooks

5:30 AM CrossFit

1 x 1 @ 225 lbs

6

Mark
Hufford

5:30 AM CrossFit

1 x 1 @ 225 lbs

7

Mark
McKelvey

6:30 AM CrossFit

1 x 1 @ 205 lbs

7

Zach
Wilson

5:30 AM CrossFit

1 x 1 @ 205 lbs

8

Henry
Wulfekoetter

12:00 PM CrossFit

1 x 1 @ 200 lbs

9

Damon
Kuntz

12:00 PM CrossFit

1 x 1 @ 190 lbs

10

Trey
Cauldwell

12:00 PM CrossFit

1 x 1 @ 185 lbs

11

Doug
Goertzen

5:30 PM CrossFit

1 x 1 @ 175 lbs

11

Kenyon
Thornburg

5:30 AM CrossFit

1 x 1 @ 175 lbs

12

Michael
Dauernheim

12:00 PM CrossFit

1 x 1 @ 170 lbs

13

Chris
Huwaldt

6:30 PM CrossFit

1 x 1 @ 155 lbs

Split Jerk

14

Jeff
Baxter

12:00 PM CrossFit

1 x 1 @ 145 lbs

15

Private

12:00 PM CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Anne-Marie
Muchiri

5:30 AM CrossFit

1 x 1 @ 155 lbs

2

Danielle
Wilson

5:30 AM CrossFit

1 x 1 @ 140 lbs

3

Kyle
Kucharski

12:00 PM CrossFit

1 x 1 @ 115 lbs

3

Nicole
Cannavo

5:30 PM CrossFit

1 x 1 @ 115 lbs

4

Grace
Cloud

6:30 PM CrossFit

1 x 1 @ 105 lbs

*split jerk*

5

Courtney
Cauldwell

6:30 AM CrossFit

1 x 1 @ 95 lbs

6

Katie
Rose Weissend

6:30 AM CrossFit

1 x 1 @ 0 lbs