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Components

Split Jerk

Metcon

Settings

Workout

CF - 3/5/21

A:

12 min machine warm-up
*rotate every 3 mins
Row/Ski/Bike erg

B: Split Jerk ( 5x1 @ 80-85%)

C: Metcon (AMRAP - Reps)

GPP / Competitor
30 min alt emom
1- :30 alt db hang power clean & jerk 50/35
2- :30 amrap ttb (20 cap)
3- :30 amrap single arm devil press 50/35
4- :30 amrap hspu (20 cap)
5- :30 amrap alt db hang snatch 50/35
6- :30 amrap Muscle Up/C2B/Pull-up (athlete choice)

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

Whiteboard:

Friday, March 05, 2021

Leaderboard

Men's Split Jerk
Brandon Zajac	09/22/2020	5 x 1 @ 275 lbs
JD Mason	09/22/2020	5 x 1 @ 245 lbs
Tyler Parker	09/22/2020	5 x 1 @ 245 lbs

Women's Split Jerk
Christina Chandler	09/22/2020	5 x 1 @ 165 lbs
Hannah Russell	03/05/2021	5 x 1 @ 155 lbs
brittanie albright	09/22/2020	5 x 1 @ 155 lbs

Male Clients

1

Dani
Urcuyo

5:00 PM CrossFit

5 x 1 @ 300 lbs

245-265-275-285-300

2

Drew
Snipes

12:30 PM CrossFit

5 x 1 @ 250 lbs

225x2, 235, 245, 250

3

JD
Mason

5:00 PM CrossFit

5 x 1 @ 245 lbs

3x245, 1x265, failed @ 275

4

Jefferson
Adcock

11:30 AM CrossFit

5 x 1 @ 215 lbs

5

Andy
Wegman

11:30 AM CrossFit

5 x 1 @ 205 lbs

6

Clayton
Buescher

4:00 PM CrossFit

5 x 1 @ 195 lbs

7

Burt
Powers

5:00 AM CrossFit

5 x 1 @ 185 lbs

7

David
Kan

5:00 PM CrossFit

5 x 1 @ 185 lbs

165, 185, 195

8

Dustin
Dowell

11:30 AM CrossFit

5 x 1 @ 175 lbs

165 165 165 175 175

9

Chris
Walters

11:30 AM CrossFit

5 x 1 @ 165 lbs

10

Cory
Rexford

4:00 PM CrossFit

5 x 1 @ 135 lbs

10

Mark
McKnight

5:00 AM CrossFit

5 x 1 @ 135 lbs

11

Carl
Upton

7:00am CrossFit

5 x 1 @ 125 lbs

Hurting wrists. Work on form before hitting this weight again

12

Alex
Adkins

5:00 AM CrossFit

4 x 1 @ 275 lbs

12

Ryan
Holman

4:00 PM CrossFit

4 x 1 @ 195 lbs

165, 185, 185, 195

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

5 x 1 @ 155 lbs

1

Hannah
Russell

5:00 AM CrossFit

5 x 1 @ 155 lbs

2

Jordan
Wylie

6:00 AM CrossFit

5 x 1 @ 135 lbs

80% ish

2

Lauren
McKnight

6:00 AM CrossFit

5 x 1 @ 135 lbs

3

Melanie
Velazquez

5:00 PM CrossFit

5 x 1 @ 130 lbs

Partnering w Debra 🥰

4

Tess
Free

4:00 PM CrossFit

5 x 1 @ 125 lbs

5

Destinee
Johnson

7:00am CrossFit

5 x 1 @ 100 lbs

6

Susie
Bilbro

5:00 PM CrossFit

5 x 1 @ 95 lbs

7

Catherine
Yancy

5:00 PM CrossFit

5 x 1 @ 75 lbs

7

Laura
Kim

5:00 PM CrossFit

5 x 1 @ 75 lbs

8

Flor
Jalikis

5:00 AM CrossFit

5 x 1 @ 0 lbs

Got to 105