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Components

Split Jerk

Bench Press

Angie

Settings

Workout

CF - 9/15/20

A:

3 sets
200 m air runner or 250m ski/row
10 pass throughs
5 barbell split jerks (3 sec pause in catch)

B: Split Jerk (3x2-3 @ 70-85% ; rest as needed )

C: Bench Press (3x15 @ 135/95; rest as needed)

D: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

E: Metcon (No Measure)

With time prior, warm up pullups and squats

with time after, cool down on a bike (AB or erg)

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

Whiteboard:

Tuesday, September 15, 2020

Leaderboard

Men's Split Jerk
Brandon Zajac	09/15/2020	3 x 3 @ 235 lbs
Tyler Parker	09/15/2020	3 x 3 @ 225 lbs
Jefferson Adcock	09/15/2020	3 x 3 @ 205 lbs

Women's Split Jerk
Christina Chandler	09/15/2020	3 x 3 @ 155 lbs
Snow Rose	09/10/2019	3 x 3 @ 140 lbs
Ryan Elizabeth Danila	09/15/2020	3 x 3 @ 125 lbs

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

3 x 3 @ 235 lbs

Building

2

Tyler
Parker

5:00 AM CrossFit

3 x 3 @ 225 lbs

3

JD
Mason

5:00 PM CrossFit

3 x 3 @ 205 lbs

3

Jefferson
Adcock

11:30 AM CrossFit

3 x 3 @ 205 lbs

4

_Stuart
Chandler

6:00 PM CrossFit

3 x 3 @ 195 lbs

4

Eric
Copenhaver

5:00 PM CrossFit

3 x 3 @ 195 lbs

4

Henry (Nick)
Nickells

6:00 PM CrossFit

3 x 3 @ 195 lbs

5

Chase
Pasternak

5:00 PM CrossFit

3 x 3 @ 185 lbs

5

Geoff
Cottrill

6:00 AM CrossFit

3 x 3 @ 185 lbs

5

Nate
Dodd

5:00 PM CrossFit

3 x 3 @ 185 lbs

6

Tanner
Yancy

6:00 PM CrossFit

3 x 3 @ 165 lbs

7

_Sena
Agbeko

12:30 PM CrossFit

3 x 3 @ 155 lbs

7

Burt
Powers

5:00 AM CrossFit

3 x 3 @ 155 lbs

7

Mitchell
Bilbro

5:00 AM CrossFit

3 x 3 @ 155 lbs

8

Luke
Wylie

5:00 PM CrossFit

3 x 3 @ 145 lbs

9

Chad
Scruggs

4:00 PM CrossFit

3 x 3 @ 135 lbs

9

Dustin
Dowell

12:30 PM CrossFit

3 x 3 @ 135 lbs

10

Robert
Carpenter

7:00am CrossFit

3 x 3 @ 130 lbs

11

Mark
McKnight

5:00 AM CrossFit

3 x 3 @ 115 lbs

12

alan
hutcheson

11:30 AM CrossFit

3 x 2 @ 155 lbs

12

Ben
Hanback

11:30 AM CrossFit

3 x 2 @ 160 lbs

12

Flynt
Foster

6:00 PM CrossFit

3 x 2 @ 190 lbs

12

David
Kan

6:00 PM CrossFit

1 x 3 @ 165 lbs

Female Clients

1

Christina
Chandler

4:00 PM CrossFit

3 x 3 @ 155 lbs

2

Ryan
Elizabeth ...

4:00 PM CrossFit

3 x 3 @ 125 lbs

3

Jessica
Dodd

4:00 PM CrossFit

3 x 3 @ 115 lbs

2x105; 1x115

3

Jordan
Wylie

6:00 AM CrossFit

3 x 3 @ 115 lbs

Last set @125

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 3 @ 115 lbs

3

Leah
Miller.

4:00 PM CrossFit

3 x 3 @ 115 lbs

4

Hadley
Davenport

4:00 PM CrossFit

3 x 3 @ 110 lbs

5

Amy
Rahn

5:00 PM CrossFit

3 x 3 @ 105 lbs

6

Flor
Jalikis

5:00 AM CrossFit

3 x 3 @ 85 lbs

6

Lauren
McKnight

5:00 AM CrossFit

3 x 3 @ 85 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 3 @ 60 lbs

8

Catherine
Yancy

6:00 PM CrossFit

3 x 3 @ 55 lbs

9

Sage
West

11:30 AM CrossFit

3 x 2 @ 75 lbs