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Components

Push Press + Split Jerk

DB Bench Press

Metcon

Settings

Workout

CF - 1/5/21

A:

3 rds
10 - pass throughs
5 strict press
5 push press
5 Split jerks

Everything with empty bar except

B: Push Press + Split Jerk (6-8x 1 push press + 2 split jerk @ 80-85%)

C: DB Bench Press (3x10 db bench ahap; rest 2:00)

D: Metcon (Time)

GPP and Competitor
10 rounds for time:
8 ttb
24 du
8 hspu

Mods:
Knee's to elbow, knee raises, toes to rig
2 x dubs (48 singles)
HSPU - Add abmats, off of a box, HRPU

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

Whiteboard:

Tuesday, January 05, 2021

Male Clients

1

Alex
Adkins

6:00 AM CrossFit

6 x 1 @ 225 lbs

225x3, 245x1, 255x1

2

Tyler
Parker

5:00 AM CrossFit

6 x 1 @ 205 lbs

4 @205 / 2@225

3

_Stuart
Chandler

4:00 PM CrossFit

6 x 1 @ 185 lbs

3

Chris
Weber

4:00 PM CrossFit

6 x 1 @ 185 lbs

95, 135, 155, 175, 185, 185

3

CJ
Hastings

6:00 AM CrossFit

6 x 1 @ 185 lbs

3

JD
Mason

5:00 PM CrossFit

6 x 1 @ 185 lbs

3

Matt
Blackburn

5:00 AM CrossFit

6 x 1 @ 185 lbs

Last 3 sets at 186

3

Tanner
Yancy

6:00 PM CrossFit

6 x 1 @ 185 lbs

Worked up throughout sets

4

Eric
Copenhaver

12:30 PM CrossFit

8 x 1 @ 175 lbs

4

Geoff
Cottrill

6:00 AM CrossFit

6 x 1 @ 175 lbs

5

Flynt
Foster

7:00am CrossFit

6 x 1 @ 170 lbs

6

Ben
Hanback

12:30 PM CrossFit

6 x 1 @ 160 lbs

7

Chris
Walters

11:30 AM CrossFit

6 x 1 @ 155 lbs

8

Chad
Scruggs

4:00 PM CrossFit

6 x 1 @ 125 lbs

9

David
Kan

6:00 PM CrossFit

6 x 1 @ 115 lbs

3 x #115; 3 x #135

9

Robert
Carpenter

7:00am CrossFit

6 x 1 @ 115 lbs

10

Chris
Beavers

7:00am CrossFit

4 x 1 @ 150 lbs

3x1 at 140,145,145

Female Clients

1

Christina
Chandler

4:00 PM CrossFit

6 x 1 @ 135 lbs

2

Jessica
Dodd

4:00 PM CrossFit

6 x 1 @ 105 lbs

2

Jordan
Wylie

6:00 PM CrossFit

6 x 1 @ 105 lbs

2

Kristina
Moore

5:00 PM CrossFit

6 x 1 @ 105 lbs

2

Laura
Kim

5:00 PM CrossFit

6 x 1 @ 105 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

6 x 1 @ 105 lbs

2

Lauren
McKnight

6:00 AM CrossFit

6 x 1 @ 105 lbs

3

Kristen
Kerby Graves

6:00 AM CrossFit

6 x 1 @ 95 lbs

3

Leah
Miller.

5:00 AM CrossFit

6 x 1 @ 95 lbs

3

Morgan
Webb

5:00 PM CrossFit

6 x 1 @ 95 lbs

3

Tess
Free

7:00am CrossFit

6 x 1 @ 95 lbs

4

Sage
West

4:00 PM CrossFit

6 x 1 @ 85 lbs

2@95

5

Tayler
Saunders

6:00 PM CrossFit

6 x 1 @ 80 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

6 x 1 @ 70 lbs

7

Catherine
Yancy

5:00 PM CrossFit

6 x 1 @ 65 lbs