Public Whiteboard

Components

Clean and Jerk

CrossFit Games Open 1 ...

Settings

Workout

Friday January 22nd

Strength

Clean and Jerk

A) Power Clean & Jerk
3 PC + 1 Jerk
EMOM x 8 Sets
Building to a tough set from @ 50%
Keep the Complex Touch & Go
Work on cycling the barbell
Keeping it light & snappy, No misses ;)

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Duration: Medium

Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.

Pacing: Reach: Flirt with that "redline" but do NOT pass it.
You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

3 Sets
30 sec Side Plank each side
-15 sec rest-
15 Sit Ups
-15 sec rest-

Whiteboard:

Friday, January 22, 2021

Male Clients