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Components

Power Clean + Jerk

Metcon

Settings

Workout

1.9.20

Warm Up
20 Medball Cleans
10/10 DB Shoulder press

Power Clean + Jerk (10min EMOM 2 Power Clean + Jerk)

Power Clean and Jerk

Build across the 10 sets to find a heavy complex of 2 Power Cleans and 1 Jerk

Metcon (AMRAP - Rounds and Reps)

20min AMRAP

15 Front Squats
12 SDHP
9 Pull Ups
600m Run

Same weight on barbell for both movements. You should be able to do a couple rounds unbroken on barbell movement but then no more than 2 or 3 sets to finish reps. Choose modification on pullups so you can do them unbroken or in no more that 2 sets. Aim to finish 3+ rounds

Cool Down
Foam roll or barbell mash sore muscles

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

Whiteboard:

Thursday, January 09, 2020

Male Clients

1

Dylan
Placher

6:30 pm CrossFit

10 x 2 @ 200 lbs

135 x 2 155x2 165 x2 185x2 200x2

2

Jay
Parenteau

8:00 am CrossFit

10 x 1 @ 100 lbs

Last Set #105

3

Kevin
Potter

11:45 AM CrossFit

2 x 1 @ 135 lbs

3

Costa
Poulias

8:00 am CrossFit

1 x 2 @ 185 lbs

3

Diego
Mateo

6:00 am CrossFit

1 x 2 @ 145 lbs

3

Eric
Resman

6:00 am CrossFit

1 x 2 @ 200 lbs

3

Andy
Hengstebeck

11:45 AM CrossFit

1 x 1 @ 155 lbs

3

Jeff
Freedman

11:45 AM CrossFit

1 x 1 @ 225 lbs

7x1@205

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

10 x 1 @ 140 lbs

105x1. 115x1. 120x3. 125x1. 135x2. 140x2.

2

Stephanie
McCarthy

11:45 AM CrossFit

10 x 1 @ 115 lbs

3

Stephanie
Faust

6:30 pm CrossFit

10 x 1 @ 110 lbs

4

Brittany
Whaley

11:45 AM CrossFit

10 x 1 @ 100 lbs

65 -> 100

5

Judy
DaRocha

6:00 am CrossFit

10 x 1 @ 85 lbs

5

Laura
Paradiso

6:00 am CrossFit

10 x 1 @ 85 lbs

6

Marilyn
Stein

8:00 am CrossFit

10 x 1 @ 55 lbs

7

Leanne
Flama

6:30 pm CrossFit

10 x 1 @ 45 lbs

last two sets 50#

8

Ivanys
Vasseur

5:30 pm CrossFit

10 x 1 @ 35 lbs

9

Katie
Cook

6:00 am CrossFit

2 x 1 @ 135 lbs

105, 115, 125, 135X2

9

Lori
Bevins

6:00 am CrossFit

2 x 1 @ 80 lbs

65 ———>80

9

Heather
Keller

5:30 pm CrossFit

1 x 1 @ 125 lbs

9

Kelly
Stakely

8:00 am CrossFit

1 x 1 @ 120 lbs

120,115,110,105,95