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Components

Hang Squat Clean + Jerk

Metcon

Settings

Workout

Tuesday

Warm-up

5/5 worlds greatest
5 bootstrappers
10 glute bridge
5 inch worm w/ push up
5/5 thoracic rotation

Into..

Barbell Prep

Strength

Hang Squat Clean + Jerk (1 x 1)

1 Hang Squat Clean + 1 Jerk

15 min clock

Build to a heavy 1 rep

Metcon

Metcon (Weight)

5 HSC + 1 Jerk
4 HSC + 2 Jerk
3 HSC + 3 Jerk
2 HSC + 4 Jerk
1 HSC + 5 Jerk

Rest 1:00

Repeat in reverse

(135/95)(95/65)

12 min cap

*Each complex should be unbroken

RX+
155/105

Cool Down

5 min foam roll head to toe

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

Whiteboard:

Tuesday, January 04, 2022

Male Clients

1

James
Wall

4:30 PM CrossFit

1 x 1 @ 295 lbs

fail 315#, need fast elbows and aggressive pull under the bar

2

Maury
Goldstein

4:30 PM CrossFit

1 x 1 @ 250 lbs

3

Jason
henry

5:00 AM CrossFit

1 x 1 @ 245 lbs

3

Jay
Cooke

5:00 AM CrossFit

1 x 1 @ 245 lbs

miss jerk at 265

4

Nick
Trzesniowski

5:00 AM CrossFit

1 x 1 @ 235 lbs

5

Bruce
Vredenburg

5:00 AM CrossFit

1 x 1 @ 205 lbs

5

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 205 lbs

6

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 185 lbs

6

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 185 lbs

7

Steven
Woelke

5:30 PM CrossFit

1 x 1 @ 175 lbs

It was ugly

8

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 165 lbs

9

Zack
Vredenburg

5:00 AM CrossFit

1 x 1 @ 155 lbs

10

Kenneth
Smith

5:30 PM CrossFit

1 x 1 @ 135 lbs

10

Steven
Lopez

4:30 PM CrossFit

1 x 1 @ 135 lbs

Female Clients

1

Gary
Smith

8:30 AM CrossFit

1 x 1 @ 200 lbs

2

Shayna
Rogers

4:30 PM CrossFit

1 x 1 @ 145 lbs

3

Jordyn
Bennett

8:30 AM CrossFit

1 x 1 @ 135 lbs

3

Melissa
Pusey

6:00 AM CrossFit

1 x 1 @ 135 lbs

3

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 1 @ 135 lbs

4

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 115 lbs

5

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 105 lbs

6

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 100 lbs

7

Crystal
Berry🫐

6:00 AM CrossFit

1 x 1 @ 95 lbs

8

Genevieve
Hinks

6:00 AM CrossFit

1 x 1 @ 75 lbs

9

Heather
Williams

5:00 AM CrossFit

1 x 1 @ 65 lbs

10

Chere
Swift

5:30 PM CrossFit

1 x 1 @ 55 lbs