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Components

Push Jerk

Split Jerk

Metcon

Settings

Workout

CF - 1/12/21

A:

400m run into
:30 each 4 way banded shoulder stretch
into
3 rds
3 strict press
3 push press
3 push jerks
*empty barbell

B: Push Jerk (6 x 5 @ 80-85%; rest as needed)

C: Split Jerk (3x1 split jerk ahap; rest 2:00)

D: Metcon (Time)

GPP
10 rounds for time:
10 s2oh 95/65
10 TTB
10 lateral bj over 24/20"

Competitor
10 rounds for time:
10 s2oh 135/95
10 TTB
10 lateral bj over 24/20"

E: Metcon (No Measure)

Accessory/core
3x 1:00 side e/ side plank ; rest :60
3x :30 sorenson hold + 15 back extensions; rest as :60 (off GHD)

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

Whiteboard:

Tuesday, January 12, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

6 x 5 @ 225 lbs

2

Tyler
Parker

6:00 PM CrossFit

6 x 5 @ 205 lbs

3

Private

5:00 AM CrossFit

6 x 5 @ 185 lbs

3

JD
Mason

5:00 PM CrossFit

6 x 5 @ 185 lbs

3x185, 3x205

4

_Stuart
Chandler

4:00 PM CrossFit

6 x 5 @ 175 lbs

4

Burton
Elrod

4:00 PM CrossFit

6 x 5 @ 175 lbs

5

Geoff
Cottrill

6:00 AM CrossFit

6 x 5 @ 165 lbs

6

Andy
Wegman

11:30 AM CrossFit

6 x 5 @ 155 lbs

7

Alan
Hutcheson

11:30 AM CrossFit

6 x 5 @ 145 lbs

145,145

8

Ben
Hanback

12:30 PM CrossFit

6 x 5 @ 140 lbs

9

Chris
Walters

12:30 PM CrossFit

6 x 5 @ 135 lbs

9

Clayton
Buescher

11:30 AM CrossFit

6 x 5 @ 135 lbs

9

David
Kan

6:00 PM CrossFit

6 x 5 @ 135 lbs

3 x #125; 3 x # 135

9

Luke
Wylie

7:00am CrossFit

6 x 5 @ 135 lbs

10

Robert
Carpenter

7:00am CrossFit

6 x 5 @ 115 lbs

11

Carl
Upton

7:00am CrossFit

6 x 5 @ 110 lbs

Female Clients

1

Christina
Chandler

4:00 PM CrossFit

6 x 5 @ 135 lbs

2

Debra
Stabler

6:00 PM CrossFit

6 x 5 @ 125 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

6 x 5 @ 115 lbs

1 rd at 125 felt baaaaad

4

Brittany
Hanback

12:30 PM CrossFit

6 x 5 @ 105 lbs

4

Jordan
Wylie

6:00 PM CrossFit

6 x 5 @ 105 lbs

4

Laura
Kim

6:00 PM CrossFit

6 x 5 @ 105 lbs

5

Jessica
Dodd

4:00 PM CrossFit

6 x 5 @ 95 lbs

5

Leah
Miller.

5:00 AM CrossFit

6 x 5 @ 95 lbs

5

Tayler
Saunders

4:00 PM CrossFit

6 x 5 @ 95 lbs

Added 5lb per round 95,

6

Flor
Jalikis

5:00 AM CrossFit

6 x 5 @ 85 lbs

6

Morgan
Webb

5:00 PM CrossFit

6 x 5 @ 85 lbs

3@85 lbs, 3@90 lbs

7

Sage
West

12:30 PM CrossFit

6 x 5 @ 75 lbs

8

Catherine
Yancy

5:00 PM CrossFit

6 x 5 @ 70 lbs

8

Susie
Bilbro

6:00 AM CrossFit

6 x 5 @ 70 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

6 x 5 @ 55 lbs