Public Whiteboard

Components

Clean and Jerk

Metcon

Settings

Workout

Wednesday, 5/19/21

Box WOD

A: Clean and Jerk (3x1@85%)

(15min)
Week 1: Work at 85% of 1RM Clean & Jerk for 3x1.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).

B: Metcon (No Measure)

NFT
3 rounds of
10 Pike Stance Compression
10 Straddle stance Compression
10 HS Kick from Straddle stance

(10min)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
1 Muscle up
10 Power Clean and Push Jerk 115/85
25 Double Unders

Muscle Up must be a ring muscle up
1 MU = 4 Muscle Up Transitions (MUTs) = 4 Ring Rows + 4 Ring Dips (4RR+4RD)

HOME WOD

a: Metcon (AMRAP - Reps)

AMRAP 15
25 Strict Pull up or Table Pull up
50 Push ups
100 Air squats

b: Metcon (Time)

For time
100 Sit up
100 Supermans

Whiteboard:

Wednesday, May 19, 2021

Leaderboard

Men's Clean and Jerk
Sung Hong	05/21/2019	3 x 1 @ 235 lbs
Ben VanDyke	11/29/2018	3 x 1 @ 225 lbs
Brian Bunk	03/14/2022	3 x 1 @ 220 lbs

Women's Clean and Jerk
Alana Witulski	03/14/2022	3 x 1 @ 170 lbs
Tawnya Quintana	11/29/2018	3 x 1 @ 153 lbs
Private	12/21/2017	3 x 1 @ 145 lbs

Male Clients

Sung
Hong

CrossFit: 5:00 AM

3 x 1 @ 220 lbs

Brian
Bunk

CrossFit: 6:15 PM

3 x 1 @ 195 lbs

Shane
O'Neill

CrossFit: 5:00 AM

3 x 1 @ 190 lbs

Anthony
Huff

CrossFit: 8:00 AM

3 x 1 @ 155 lbs

Alex
McCarty

CrossFit 5:15PM

3 x 1 @ 95 lbs

Female Clients

Alana
Witulski

CrossFit: 5:00 AM

3 x 1 @ 160 lbs

Tawnya
Quintana

CrossFit: 6:15 PM

3 x 1 @ 145 lbs

Private

CrossFit: 8:00 AM

3 x 1 @ 136 lbs

Dawn
Huff

CrossFit: 8:00 AM

3 x 1 @ 125 lbs

Kelsey
Glatt

CrossFit 5:15PM

3 x 1 @ 105 lbs

Catherine
Whiting

CrossFit:: 6:00AM

3 x 1 @ 95 lbs

Tia-Clair
II Ward

CrossFit 5:15PM

3 x 1 @ 90 lbs