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Squat Clean and Jerk

Metcon

Settings

Workout

The Cell Gym 01.05.16

Warm-up

200M Run and then Matt Chan

Matt Chan

- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

Skills

Clean & Jerk
**work transition from squat clean to jerk

Strength

Squat Clean and Jerk (EMOM for 10 Min 2 Squat Clean and Jerks (Building))

The Clean and Jerk

Metcon

Metcon (Time)

5rds for time:
7 Deadlift (275/185lbs)
30 Air Squats
7 Handstand Pushups ( Scale with 3 Wall Walks)

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

Whiteboard:

Tuesday, January 05, 2016

Male Clients

1

Matthew
Foster

7:00 PM WOD

5 x 2 @ 205 lbs

1

Ryan
Moody

9:30 AM WOD (Daycare)

5 x 2 @ 205 lbs

2

Austin
Sunderland

7:00 PM WOD

10 x 2 @ 185 lbs

3

Aaron
Kleiner

9:30 AM WOD (Daycare)

5 x 2 @ 175 lbs

3

Devin
Day

9:30 AM WOD (Daycare)

5 x 2 @ 175 lbs

115,135,155,175

4

Trevor
Page

5:00 PM WOD

5 x 2 @ 155 lbs

5

Bruce
Watkins

7:00 PM WOD

5 x 2 @ 65 lbs

5

Matthew
Park

5:00 PM WOD

5 x 2 @ 65 lbs

6

Ryan
Arnett

5:30 AM WOD

2 x 2 @ 135 lbs

6

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 2 @ 185 lbs

95, 115, 135, 155,175

Female Clients

1

Private

8:30 AM WOD (Daycare)

5 x 2 @ 95 lbs

2

Private

5:30 AM WOD

5 x 2 @ 85 lbs

2

Emilee
Olmstead

5:00 PM WOD

5 x 2 @ 85 lbs

3

Joanna
Klaproth

9:30 AM WOD (Daycare)

10 x 2 @ 75 lbs

3

Janice
Connors

8:30 AM WOD (Daycare)

5 x 2 @ 75 lbs

3

Jenn
VanderLinden

8:30 AM WOD (Daycare)

5 x 2 @ 75 lbs

3

Jessica
Park

8:30 AM WOD (Daycare)

5 x 2 @ 75 lbs

4

Allie
Quent

5:00 PM WOD

5 x 2 @ 70 lbs

5

Amanda
Sparks

7:00 PM WOD

10 x 2 @ 65 lbs

5

Kristin
Day

9:30 AM WOD (Daycare)

10 x 2 @ 65 lbs

6

Megan
Kypke

7:00 PM WOD

5 x 2 @ 55 lbs

7

Aleesa
Wiltbank

5:30 AM WOD

5 x 2 @ 45 lbs

7

Meghan
Hyer

5:30 AM WOD

5 x 2 @ 45 lbs

8

Lacey
Grainger

9:30 AM WOD (Daycare)

10 x 2 @ 20 lbs

10# Dumbells

9

Biz
Wiltbank

5:30 AM WOD

5 x 2 @ 15 lbs

10

Dawn
Dotson

7:00 PM WOD

3 x 2 @ 75 lbs

very sore left knee

10

Kim
Riggs

8:30 AM WOD (Daycare)

3 x 2 @ 85 lbs

10

Becky
Lavender

5:30 AM WOD

1 x 2 @ 75 lbs

10

Brooke
Woods

5:30 AM WOD

1 x 2 @ 75 lbs