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Components

Clean and Jerk

Front Squat

Metcon

Settings

Workout

CF - 10/19/20

A:

500m row or ski
3 clean pulls
3 Muscle cleans
3 strict press
300m row or ski
3 clean pulls
3 power cleans
3 push press
100m row or ski
3 clean pulls
3 squat cleans
3 jerks

B: Clean and Jerk (12 min to build to a heavy Sq. Clean and jerk)

Clean and Jerk

C: Front Squat (3-5 x 1 rep @ 90+ %)

Front Squat

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
15 Wall balls (20/14)
45 Double unders (scale - 90 singles)
5 Strict HSPU or 10 Kipping HSPU

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

Whiteboard:

Monday, October 19, 2020

Male Clients

1

Morgan
Lyons

6:00 AM CrossFit

1 x 1 @ 275 lbs

2

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 265 lbs

3

JD
Mason

5:00 PM CrossFit

1 x 1 @ 235 lbs

4

Henry (Nick)
Nickells

6:00 PM CrossFit

1 x 1 @ 230 lbs

5

Tanner
Yancy

5:00 PM CrossFit

1 x 1 @ 215 lbs

6

Andrew
Belcher

6:00 AM CrossFit

1 x 1 @ 185 lbs

Easy clean, lost the jerk

6

Kevin
Kraft

11:30 AM CrossFit

1 x 1 @ 185 lbs

Squat clean

7

Ben
Hanback

4:00 PM CrossFit

1 x 1 @ 180 lbs

Female Clients

1

brittanie
albright

5:00 PM CrossFit

1 x 1 @ 175 lbs

1

Christina
Chandler

5:00 PM CrossFit

1 x 1 @ 175 lbs

2

Laura Lynn
Williams

12:30 PM CrossFit

1 x 1 @ 160 lbs

Match. Failed 165

3

Brittany
Hanback

4:00 PM CrossFit

1 x 1 @ 145 lbs

4

Melanie
Velazquez

7:00am CrossFit

1 x 1 @ 140 lbs

Ran out of time.

5

Lauren
McKnight

6:00 AM CrossFit

1 x 1 @ 135 lbs

6

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 130 lbs

7

Laura
Kim

4:00 PM CrossFit

1 x 1 @ 125 lbs

8

Destinee
Johnson

7:00am CrossFit

1 x 1 @ 120 lbs

9

Tayler
Saunders

4:00 PM CrossFit

1 x 1 @ 115 lbs

10

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 110 lbs

11

Morgan
Webb

4:00 PM CrossFit

1 x 1 @ 105 lbs

12

Holly
Flatt

6:00 PM CrossFit

1 x 1 @ 95 lbs

13

Sage
West

11:30 AM CrossFit

1 x 1 @ 90 lbs

Finally.

14

Maggie
Edwards

6:00 PM CrossFit

1 x 1 @ 85 lbs

14

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 85 lbs

15

Catherine
Yancy

5:00 PM CrossFit

1 x 1 @ 65 lbs