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On a 15:00 RUNNING CL ...

Jackie

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Workout

Tuesday

Warm-up

3 SETS
150m Row
5 Barbell Front Squat
5 Barbell Push Press (w/ :01 Pause in the Dip)*
5 Scap pull ups(switch to RR on second set, pull ups on third)

*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.

**After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster!

Strength

On a 15:00 RUNNING CLOCK... Build to a Heavy 3-Rep Thruster (Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster*

*Not a max..just a primer for WOD

(Score is Weight)

Workout

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Scaled
600-800m row
Banded pull ups/RR

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

Whiteboard:

Tuesday, January 19, 2021

Male Clients

1

James
Wall

5:30 PM CrossFit

1 x 3 @ 225 lbs

2

Austin
Haarmann

4:30 PM CrossFit

1 x 3 @ 185 lbs

3

Bruce
Vredenburg

5:00 AM CrossFit

1 x 3 @ 175 lbs

3

Nick
Trzesniowski

5:00 AM CrossFit

1 x 3 @ 175 lbs

4

Harry
Green

6:30 PM CrossFit

1 x 3 @ 165 lbs

4

Stefan
Chamlis

6:30 PM CrossFit

1 x 3 @ 165 lbs

5

Patrick
Riley

5:30 PM CrossFit

1 x 3 @ 155 lbs

6

Dustin
Allen

5:30 PM CrossFit

1 x 3 @ 145 lbs

6

Randall
Patterson

5:00 AM CrossFit

1 x 3 @ 145 lbs

6

Timothy
Webster

6:30 PM CrossFit

1 x 3 @ 145 lbs

7

Eli
Brewton

6:00 AM CrossFit

1 x 3 @ 115 lbs

7

William
Striepeck

8:30 AM CrossFit

1 x 3 @ 115 lbs

Strict pull for 10, Ring pulls last 10

8

Do not call
Pfalzgraf

8:30 AM CrossFit

1 x 3 @ 105 lbs

8

Kenneth
Smith

4:30 PM CrossFit

1 x 3 @ 105 lbs

Female Clients

1

Lakeisha
Crouch

5:30 PM CrossFit

1 x 3 @ 125 lbs

2

Bri
Pichler

4:30 PM CrossFit

1 x 3 @ 115 lbs

2

Katie
Brookes

8:30 AM CrossFit

1 x 3 @ 115 lbs

3

Anita
Dean

4:30 PM CrossFit

1 x 3 @ 105 lbs

3

Katie
Vance

4:30 PM CrossFit

1 x 3 @ 105 lbs

3

Sam
Quale

5:00 AM CrossFit

1 x 3 @ 105 lbs

3

Shayna
Rogers

5:30 PM CrossFit

1 x 3 @ 105 lbs

4

Katie
Cuson

6:00 AM CrossFit

1 x 3 @ 100 lbs

5

Lianne
San Andres

8:30 AM CrossFit

1 x 3 @ 95 lbs

6

Crystal
Berry🫐

6:00 AM CrossFit

1 x 3 @ 85 lbs

6

Emily
Werner

5:30 PM CrossFit

1 x 3 @ 85 lbs

6

Jordyn
Bennett

6:30 PM CrossFit

1 x 3 @ 85 lbs

6

Kimberly
Krohn

8:30 AM CrossFit

1 x 3 @ 85 lbs

7

Marissa
Weeks

8:30 AM CrossFit

1 x 3 @ 80 lbs

8

Aditi
Garg

6:00 AM CrossFit

1 x 3 @ 75 lbs

8

Emily
Cornelius

6:30 PM CrossFit

1 x 3 @ 75 lbs

9

Heather
Williams

5:00 AM CrossFit

1 x 3 @ 65 lbs

10

Jessica
Johnson

5:00 AM CrossFit

1 x 3 @ 60 lbs

11

Amanda
Wilson

5:30 PM CrossFit

1 x 3 @ 55 lbs

12

Amanda
Carrubba

6:00 AM CrossFit

1 x 3 @ 45 lbs

13

Amber
Dempsey

6:30 PM CrossFit

1 x 3 @ 30 lbs

14

Hannah
Trahan

5:00 AM CrossFit

1 x 3 @ 0 lbs

12:20 time

14

Jennifer
Trahan

5:00 AM CrossFit

1 x 3 @ 0 lbs

13:00

14

Samantha
Trahan

5:00 AM CrossFit

1 x 3 @ 0 lbs

12:42