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Clean and Jerk

Metcon

Metcon

Metcon

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Workout

MONDAY 10.3.16

Warm-up

3 Steady Rounds:
Run 400m/Row 400m
10 Banded Squat abductions
12 Muscle Snatch (45/35)

1: Clean and Jerk (10X1)

Clean and Jerk

*80-90% of 1RM
**squat clean and split jerk

MC: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
7 Push Jerk 185/125lbs
14/8 Calorie Row
21 Wallballs 20/14

Push Jerk
RX+ 185/125
RX 155/85
Wallballs
RX+/RX 20/14

EC1: Metcon (Time)

EXTRA CREDIT #1
Suicide Shuttle Sprint (300yds total per suicide) x 4
0yd-10yd-0yd
0yd-20yd-0yd
0yd-30yd-0yd
0yd-40yd-0yd
0yd-50yd-0yd
Straight into 40 Push Ups
Rest 3:00

EC2: Metcon (Time)

EXTRA CREDIT #2
3 Rounds:
Row 500m
30 Alternating Pistols
3 Legless Rope Climbs
Rest 3:00

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

Whiteboard:

Monday, October 03, 2016

Male Clients

1

Ryan
Vanvoorhis

12:00 PM CrossFit

10 x 1 @ 300 lbs

2

Ben
Sauer

5:30 PM CrossFit

10 x 1 @ 275 lbs

2

Prince
Jahi

9:30 AM CrossFit

10 x 1 @ 275 lbs

Failed last set of 295

3

Brendon
Marek

6:30 PM CrossFit

10 x 1 @ 225 lbs

4

Juan
Baltierra

6:30 PM CrossFit

10 x 1 @ 205 lbs

5

Ryan
McNamara

12:00 PM CrossFit

10 x 1 @ 195 lbs

6

David
Knapp

5:30 PM CrossFit

10 x 1 @ 190 lbs

7

Reece
Cochran

12:00 PM CrossFit

10 x 1 @ 185 lbs

8

Dustin
Riat

6:30 PM CrossFit

10 x 1 @ 155 lbs

9

Ryan
McKeel

4:30 PM CrossFit

10 x 1 @ 115 lbs

10

edgar
cardenas

6:30 PM CrossFit

1 x 1 @ 185 lbs

max had not maxed out

Female Clients

1

simone
kalhorn

6:00 AM CrossFit

10 x 1 @ 165 lbs

2

Erin
Bonthron

5:30 PM CrossFit

10 x 1 @ 150 lbs

3

Jenna
Daley

6:00 AM CrossFit

10 x 1 @ 130 lbs

built over sets

3

Shantez
Willis

6:00 AM CrossFit

10 x 1 @ 130 lbs

4

Lindsey
Chapin

6:30 PM CrossFit

10 x 1 @ 125 lbs

5

Charlie
Brown

4:30 PM CrossFit

10 x 1 @ 105 lbs

ow

5

Erica
Rew

9:30 AM CrossFit

10 x 1 @ 105 lbs

6

Sarah
BARTLES

9:30 AM CrossFit

10 x 1 @ 95 lbs

6

Tessa
Khan

9:30 AM CrossFit

10 x 1 @ 95 lbs

7

Pilar
Perez

12:00 PM CrossFit

10 x 1 @ 75 lbs

8

Private

9:30 AM CrossFit

1 x 2 @ 100 lbs