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Components
Power Clean + Push Jerk
Back Squat
Straight Leg Raises
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Perfect Posterior - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (19/22)
Workout
Perfect Posterior
– Strength: Today is week 1 of Power Clean + Jerk/Back Squat Work. Take 3-4 sets to build to work weight for both. – Metcon: Today’s work is accessory work for the posterior chain. This work should be challenging, but completed with perfect technique. Rest as you need between rounds.
Warm-up
A:
3 Rounds of:
15 Russian Swings
10 Reverse Lunges in place (5 each side)
5 X-Band Walks Left, Right, Forward.
Then on coaches call. Put bar down and reset between movements.
– 3 Power Cleans
– 3 Jerks
+ Repeat x 2 more times
Strength/Skill
B: Power Clean + Push Jerk (6 x 1.1 (10s) @70-75% of Monday, every 60s.)
– Beginner: Work on technique with a light load for all sets.
Back Squat (3 x 6 @75% of Monday for ALL sets. Rest 2:00)
Back Squat
– Beginner: 3 x 8 @light weight.
Metcon
D: Metcon (No Measure)
6-8 Rounds of:
60 Yard Sledpull Powerwalk @heavy. Rest 60s.
OR
4 Rounds of:
25 Band Resisted KBS
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows
15:00 Cap on all of this work. Nothing for time or score today.
Accessory Work
Straight Leg Raises (3 x 6-10. Rest 60s.)
https://www.youtube.com/watch?v=ob0cnlRtPO0
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 17, 2019
Male Clients
1
Jason
McLeod
6:00 CrossFit Group Clase...
6 x 2 @ 185 lbs
1
Joel
Brown
6:00 CrossFit Group Clase...
6 x 2 @ 185 lbs
2
Brett
Smith
1:00PM CrossFit Group Cla...
6 x 2 @ 180 lbs
3
Daniel
Scullion
6:00 CrossFit Group Clase...
6 x 2 @ 175 lbs
4
Albert
Steed
CrossFit: 7:00 AM
6 x 2 @ 165 lbs
5
Brian
Rogers
6:00 CrossFit Group Clase...
6 x 2 @ 155 lbs
5
Clark
Wilson
6:00 CrossFit Group Clase...
6 x 2 @ 155 lbs
5
Dan
Glauber
6:00 CrossFit Group Clase...
6 x 2 @ 155 lbs
5
Greg
Barber
6:00 CrossFit Group Clase...
6 x 2 @ 155 lbs
5
Jeff
Groves
8:45 CrossFit Group Class...
6 x 2 @ 155 lbs
5
Kevin
Boyette
6:00PM CrossFit Group Cla...
6 x 2 @ 155 lbs
5
Scott
Shapiro
1:00PM CrossFit Group Cla...
6 x 2 @ 155 lbs
6
TJ
Beatty
6:00 CrossFit Group Clase...
6 x 2 @ 140 lbs
7
Bradley
Farrell
6:00PM CrossFit Group Cla...
6 x 2 @ 135 lbs
Shoulders felt like crap
7
Christian
Bolz
1:00PM CrossFit Group Cla...
6 x 2 @ 135 lbs
7
Dominic
Talanca
6:00PM CrossFit Group Cla...
6 x 2 @ 135 lbs
8
Paul
Ragan
5:00PM CrossFit Group Cla...
6 x 2 @ 125 lbs
9
Kevin
English
CrossFit: 7:00 AM
6 x 2 @ 115 lbs
10
Justin
Van Zyl
6:00 CrossFit Group Clase...
6 x 2 @ 105 lbs
Female Clients
1
Kimberly
Grenier
8:45 CrossFit Group Class...
6 x 2 @ 125 lbs
2
Meg
Gemelli
8:45 CrossFit Group Class...
6 x 2 @ 115 lbs
2
Stephanie
Sumner
6:00 CrossFit Group Clase...
6 x 2 @ 115 lbs
125x2@75% first heavy pp in a year!
3
Heather
Metzler
6:00 CrossFit Group Clase...
6 x 2 @ 105 lbs
3
Shelby
Morge
1:00PM CrossFit Group Cla...
6 x 2 @ 105 lbs
78%
4
Gretchen
Steed
8:45 CrossFit Group Class...
6 x 2 @ 95 lbs
4
Selena
Boyette
6:00 CrossFit Group Clase...
6 x 2 @ 95 lbs
Careful of back
5
Christine
Abbata
5:00PM CrossFit Group Cla...
6 x 2 @ 90 lbs
75%
5
Fraleane
Holt
6:00 CrossFit Group Clase...
6 x 2 @ 90 lbs
75%
6
Anna
Zarn
1:00PM CrossFit Group Cla...
6 x 2 @ 85 lbs
70, push jerk
6
Cherie
Borders
8:45 CrossFit Group Class...
6 x 2 @ 85 lbs
6
Christine
Cadwallader
6:00 CrossFit Group Clase...
6 x 2 @ 85 lbs
7
Debbie
Bolz
1:00PM CrossFit Group Cla...
6 x 2 @ 75 lbs
7
Jennifer
Sullivan
6:00 CrossFit Group Clase...
6 x 2 @ 75 lbs
7
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
6 x 2 @ 75 lbs
7
Rebecca
McHenry
5:00PM CrossFit Group Cla...
6 x 2 @ 75 lbs
8
Amanda
Wickman
5:00PM CrossFit Group Cla...
6 x 2 @ 65 lbs
76%
8
Katie
Ragan
5:00PM CrossFit Group Cla...
6 x 2 @ 65 lbs
9
Brooke
Scacheri
8:45 CrossFit Group Class...
6 x 2 @ 60 lbs
9
Robynn
Tomaselli
6:00PM CrossFit Group Cla...
6 x 2 @ 60 lbs
10
Karla
Fierimonte
8:45 CrossFit Group Class...
6 x 2 @ 55 lbs
11
Private
CrossFit: 7:00 AM
2 x 2 @ 115 lbs
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