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Behind The Neck Jerk

Metcon

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Workout

Wednesday, 7/1/20

Box WOD

A: Behind The Neck Jerk (3x2@85% of C&J)

(15min)
From the rack

B: Metcon (Time)

For time,
100 Double Under, Then

5 rounds of
10 Deadlift 95/65
10 Front squats 95/65
10 HSPU

Then
100 Double Under

(21min)
RX+ 225/155
Compare to 7/21/17, 1/3/18

HOME WOD

a: Metcon (Time)

4 Rounds for time,
12 Water Jug Shoulder press @ a pair of 1gal Water jug
12 Seated two arm lateral arm raises @a pair of 1gal water jug

shoudelr press:
https://youtu.be/bI4V5kZ9RmU
Lateral arm rasies:
https://youtu.be/bZ4mzFcDhvg

b: Metcon (Time)

for time,
1 mile run
50 Burpees
1 mile run

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

Whiteboard:

Wednesday, July 01, 2020

Male Clients

Sung
Hong

CrossFit 4:15PM

3 x 2 @ 220 lbs

Brian
Bunk

CrossFit 4:15PM

3 x 2 @ 200 lbs

Shane
O'Neill

CrossFit:: 6:00AM

3 x 2 @ 161.5 lbs

Anthony
Huff

CrossFit 4:15PM

3 x 2 @ 135 lbs

Female Clients

Alana
Witulski

CrossFit 5:15PM

3 x 2 @ 150 lbs

Tawnya
Quintana

CrossFit 4:15PM

3 x 2 @ 145 lbs

Private

CrossFit 4:15PM

3 x 2 @ 135 lbs

Holly
Trujillo

CrossFit:: 6:00AM

3 x 2 @ 95 lbs

Aimee
Wride

CrossFit:: 6:00AM

3 x 2 @ 85 lbs