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Components

Clean and Jerk

Metcon

Settings

Workout

05OCT2017

Rebekah Sillman

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Strength & Skill

Clean and Jerk (16 min; 1 rep every EVEN min.)

Metcon

Metcon (Time)

For Time:
15-12-9 reps
-Push Press
-Box Jumps
-Chest to Bar

Bar Weight:
Rx+ 185/125
Rx 135/95
Sc 115-95/75-65

Box Height:
Rx+ 30/24
Rx 24/20
Sc 20/Step-Ups

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

Whiteboard:

Thursday, October 05, 2017

Clients:

Leaderboard

Men's Clean and Jerk
Micheal Young	01/15/2018	8 x 1 @ 245 lbs

Women's Clean and Jerk
No female leaders to show...

Male Clients

1

Billy
Foster

7:00 PM CrossFit

8 x 1 @ 185 lbs

2

Adam
Calvery

6:00 PM CrossFit

8 x 1 @ 175 lbs

3

Chasen
Roth

7:00 PM CrossFit

8 x 1 @ 135 lbs

4

Brad
Marquardt

6:00 PM CrossFit

8 x 1 @ 0 lbs

65

4

Aaron
Emerson

12:00 PM CrossFit

1 x 1 @ 185 lbs

4

Anthony
Hodges

CrossFit Express Class

1 x 1 @ 255 lbs

4

Brendan
Wuest

CrossFit Express Class

1 x 1 @ 275 lbs

4

Dusty
Schmidt

9:30 AM CrossFit

1 x 1 @ 245 lbs

4

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 245 lbs

4

Nick
Johnson

6:00 PM CrossFit

1 x 1 @ 175 lbs

4

Scott
Dougherty

6:00 AM CrossFit

1 x 1 @ 135 lbs

4

Steve
Johnson

6:00 AM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

Rebekah
Sillman

12:00 PM CrossFit

6 x 1 @ 75 lbs

2 sets at 55lbs

1

Sarah
Berger

6:00 AM CrossFit

2 x 1 @ 90 lbs

Build from 60

1

Teresa
Koebbe

9:30 AM CrossFit

2 x 1 @ 95 lbs

work on squat clean

1

Kimberly
Fleming

4:00 PM CrossFit

1 x 1 @ 65 lbs

Increased weight to new max

1

Shannon
Thomas

7:00 PM CrossFit

1 x 1 @ 175 lbs