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Components

Clean and Jerk

Metcon

Settings

Workout

SBMetcon - Fri, Nov 4

Warm-up

Warm-Up (No Measure)

ON A 7:00 RUNNING CLOCK…

1 ROUND
10 Box Step-Overs
10 Clean Deadlifts
10 Upright Rows
10 Strict Press

Into...

1 ROUND
8 Half Box Jumps
8 High Pulls
8 Push Press

Into…

AMRAP IN REMAINING TIME…
6 Box Jump Overs
6 Hang Muscle Cleans
6 Push Jerk

Strength

Clean and Jerk (ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Clean & Jerk)

Clean and Jerk

(Score is Weight)

Week 9 of 9

Workout

Metcon (Weight)

EMOM x 10 MINUTES
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)

-Rest with Time Remaining-

(Score is Weight)

Optional Finisher

Metcon (No Measure)

FOR QUALITY
600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 4 -- "Chad" Extra Credit

*Weight Vest Optional

(No Measure)

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

Whiteboard:

Friday, November 04, 2022

Male Clients

1

Drew
Austin

SBMetcon: 6:30 PM

1 x 1 @ 265 lbs

2

Brad
Carnall

SBMetcon: 6:00 AM

1 x 1 @ 255 lbs

Ankle is off

3

Allen
Turner

SBMetcon: Noon

1 x 1 @ 245 lbs

3

Evan
DeVore

SBMetcon: 9:00 AM

1 x 1 @ 245 lbs

3

Steven
Marks

SBMetcon: 8:00 AM

1 x 1 @ 245 lbs

4

Thomas
Glenz

SBMetcon: 5:00 AM

1 x 1 @ 225 lbs

5

Robert
Froehlich

SBMetcon: Noon

1 x 1 @ 215 lbs

Still can’t get 220

6

Scott
deLelys

SBMetcon: 7:00 AM

1 x 1 @ 200 lbs

7

Juan
Santos

SBMetcon: 8:00 AM

1 x 1 @ 185 lbs

🎉

8

Jim
Kuklen

SBMetcon: 7:00 AM

1 x 1 @ 177 lbs

9

Joseph
Nuccio

SBMetcon: 5:30 PM

1 x 1 @ 175 lbs

10

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 1 @ 155 lbs

10

Piyush
Koria

SBMetcon: 5:00 AM

1 x 1 @ 155 lbs

11

Minesh
Patel

SBMetcon: 7:00 AM

1 x 1 @ 145 lbs

Female Clients

1

Amanda
Glenz

SBMetcon: 6:30 PM

1 x 1 @ 150 lbs

2

Danielle
Walsh

SBMetcon: 9:00 AM

1 x 1 @ 145 lbs

155# failed, did 135#, 125#,115# and 145# plus light warm-ups

2

Jennifer
Radigan

SBMetcon: 8:00 AM

1 x 1 @ 145 lbs

cleaned 150# hit chin on jerk, failed 2nd attempt

3

Liva
Rivera

SBMetcon: 9:00 AM

1 x 1 @ 130 lbs

Very happy girl!!!!!!

4

Cristy
Bartalo

SBMetcon: 5:00 AM

1 x 1 @ 125 lbs

4

Julie
Murphy

SBMetcon: 8:00 AM

1 x 1 @ 125 lbs

5

Catherine
Sholtez

SBMetcon: 5:00 AM

1 x 1 @ 115 lbs

The clean is my limiting factor ☹️

5

Rachel
Gonzalez

SBMetcon: 5:00 AM

1 x 1 @ 115 lbs

Failed #120

6

Christine
Von Robke

SBMetcon: 6:00 AM

1 x 1 @ 95 lbs

6

Private

SBMetcon: 7:30 PM

1 x 1 @ 95 lbs

6

Sajana
Bajracharya

SBMetcon: 5:00 AM

1 x 1 @ 95 lbs

7

Annika
Jones

SBMetcon: 6:00 AM

4 x 1 @ 65 lbs

Almost did 75 but hurt my knee trying