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Components
Split Jerk
Metcon
Squat Clean
Front Squat
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
1/20/2017 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (15/23)
Workout
1/20/2017
Yoga/Mobility
Dolphin Pose on Barbell
-2x 90 Seconds
Warm-up
Clean and Jerk warm up
2 Rounds w/ empty bar
-5 Clean Pulls
-5 Power Cleans
-5 Strict Press
-5 Push Press
-5 Squat Clean and Jerk
Skill/Strength
Split Jerk (3x5)
Split Jerk
Doesn't have to be the same weight.
WOD
Metcon (AMRAP - Reps)
16 Minute EMOM
Even- 12 Deadlifts
Odds- 3 Hang Squat Cleans
RX: 75% of Squat Clean 1 RM
Superhero Training
Squat Clean (3x5)
Squat Clean
Front Squat (3x5)
Front Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 20, 2017
Male Clients
1
Brandon
Dues
5:20 PM CrossFit
3 x 5 @ 195 lbs
165-185-195
2
Kyle
Kras
5:20 AM CrossFit
3 x 5 @ 185 lbs
3
lance
cartwright
6:30 AM CrossFit
3 x 5 @ 175 lbs
4
George
Bell
5:20 AM CrossFit
3 x 5 @ 145 lbs
5
Cyrus
Medrano
6:30 PM CrossFit
3 x 5 @ 135 lbs
Split legs wider
6
Daniel
Hilton
9:30 AM CrossFit
3 x 5 @ 125 lbs
95/115/125
6
Seth
Montes
5:20 PM CrossFit
3 x 5 @ 125 lbs
started at 75 for 1st set, 95lbs for 2nd set, 125 for last set fe...
7
Frank
Valeriani
4:10PM CrossFit
3 x 5 @ 115 lbs
115,105,105
7
King
Ray
4:10PM CrossFit
3 x 5 @ 115 lbs
8
Matt
Osborn
6:30 PM CrossFit
3 x 5 @ 75 lbs
Work on back foot...also not a big jump
9
Jonny
Rollis
5:20 PM CrossFit
3 x 5 @ 0 lbs
started at 75 for 1st set, 95lbs for 2nd set, 125 for last set fe...
9
Craig
Maffei
5:20 PM CrossFit
2 x 5 @ 205 lbs
9
Jordan
Brewer
6:30 AM CrossFit
1 x 5 @ 175 lbs
135, 155, 165, 175
9
Kevin
Martinez
9:30 AM CrossFit
1 x 5 @ 200 lbs
95,145,175,200
9
Sean
Gifford
Open Gym 5:20AM-10:30AM
1 x 5 @ 165 lbs
95, 105, 115, 125, 135, 145, 155, 165
Female Clients
1
niki
spears
4:10PM CrossFit
3 x 5 @ 95 lbs
1
Sayde
Brandt
4:10PM CrossFit
3 x 5 @ 95 lbs
2
Christina
Tovar
5:20 PM CrossFit
3 x 5 @ 90 lbs
3
Angel
Baran
9:30 AM CrossFit
3 x 5 @ 85 lbs
4
Bianca
Weber
5:20 PM CrossFit
3 x 5 @ 80 lbs
65,75,80
5
Destinee
Medrano
6:30 PM CrossFit
3 x 5 @ 75 lbs
5
Nicole
Dues
5:20 PM CrossFit
3 x 5 @ 75 lbs
5
Paige
Mouledous
6:30 AM CrossFit
3 x 5 @ 75 lbs
6
Emily
Hilton
9:30 AM CrossFit
3 x 5 @ 65 lbs
7
Hannah
Watkins
4:10PM CrossFit
3 x 5 @ 55 lbs
7
Private
4:10PM CrossFit
3 x 5 @ 55 lbs
7
Nicole
Spears
4:10PM CrossFit
3 x 5 @ 55 lbs
8
Andrea
Sierra
9:30 AM CrossFit
3 x 5 @ 35 lbs
8
Morgan
White
9:30 AM CrossFit
3 x 5 @ 35 lbs
8
Stacey
Snyder
9:30 AM CrossFit
3 x 5 @ 35 lbs
9
Janet
James
5:20 AM CrossFit
2 x 5 @ 70 lbs
9
Private
4:10PM CrossFit
2 x 5 @ 95 lbs
9
Steph
Karins
6:30 AM CrossFit
2 x 5 @ 95 lbs
90,85,65
9
Tracy
Auber
6:30 AM CrossFit
2 x 5 @ 75 lbs
1 set 65
9
Brittany
Pickard
6:30 AM CrossFit
1 x 5 @ 75 lbs
55 60 65 70
9
Rachel
Kimbrell
6:30 AM CrossFit
1 x 5 @ 60 lbs
9
Stephanie
Alarcon
6:30 AM CrossFit
1 x 5 @ 60 lbs
9
Tabitha
Erickson
6:30 AM CrossFit
1 x 5 @ 80 lbs
75, 65, 55
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