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Components

Clean and Jerk

Deadlift

Metcon

Settings

Workout

CF - 1/14/22

A:

15 burpees at 75% RPE
Pigeon stretch :60 each side
Couch stretch :60 each side
15 cherry pickers

B: Clean and Jerk (2 x 2 @ 185/115)

Power clean and jerk
2x 10,6,2 ; rest :20 btw sets, :90 btw rounds
10 @95/65
6 @ 135/95
2 @185/115

C: Deadlift (3x1.1 @ 85-90%; rest :10/2:00 • Drop each rep)

D: Metcon (5 Rounds for time)

GPP
4 sets
20/15 cal c2 bike
15 burpee over bar
10 front squat 95/65
Rest 2:00

Competitor
5 sets
20/15 cal echo
15 burpee box jump over
10 front squat 135/95
Rest :90

Stagger start as needed

Modifications:
Bike - reduce calories
Burpee - remove over the bar
Squat - reduce weight, goblet squat, air squat

E: Metcon (No Measure)

Bonus Fitness / Core

Accumulate 100
Glute bridge

Accumulate 2:00
Hs hold

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

Whiteboard:

Friday, January 14, 2022

Male Clients

1

_Stuart
Chandler

11:30 AM CrossFit

2 x 2 @ 185 lbs

1

Brady
Killion

11:30 AM CrossFit

2 x 2 @ 185 lbs

1

Brian
Quigley

11:30 AM CrossFit

2 x 2 @ 185 lbs

1

Jason
Deloney

5:00 PM CrossFit

2 x 2 @ 185 lbs

1

JD
Mason

5:00 PM CrossFit

2 x 2 @ 185 lbs

1

Jefferson
Adcock

11:30 AM CrossFit

2 x 2 @ 185 lbs

1

Preston
Dial

6:00 AM CrossFit

2 x 2 @ 185 lbs

1

Tyler
Parker

5:00 AM CrossFit

2 x 2 @ 185 lbs

1:48/2:04

2

Ben
Hanback

11:30 AM CrossFit

2 x 2 @ 165 lbs

3

Jordan
Leffel

5:00 PM CrossFit

2 x 2 @ 135 lbs

4

Nate
Dodd

5:00 PM CrossFit

6 x 6 @ 95 lbs

Female Clients

1

Brittany
Hanback

11:30 AM CrossFit

2 x 2 @ 115 lbs

1

Christina
Chandler

5:00 AM CrossFit

2 x 2 @ 115 lbs

1

Colette
SavageJones

5:00 AM CrossFit

2 x 2 @ 115 lbs

1

Laura Lynn
Williams

11:30 AM CrossFit

2 x 2 @ 115 lbs

1

Lauren
Gardner

6:00 AM CrossFit

2 x 2 @ 115 lbs

1

Martha
Quigley

6:00 AM CrossFit

2 x 2 @ 115 lbs

2

Suzette
Panton

5:00 AM CrossFit

2 x 2 @ 95 lbs

3

Susie
Bilbro

6:00 AM CrossFit

2 x 2 @ 85 lbs

4

Allison
Prince

4:00 PM CrossFit

2 x 2 @ 75 lbs

10@55 / 6@65 / 2@75

5

Nicole
Rieman

6:00 AM CrossFit

2 x 2 @ 55 lbs

35 - 45 - 55