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Components

Squat Clean

Dead Push-ups

Front Squat

Split Jerk

Settings

Workout

1/27/2017

Yoga/Mobility

Banded Hamstrings
-2 minutes each side

Warm-up

Clean Warm Up

3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Squat Cleans

Skill/Strength

Squat Clean (3x5)

Squat Clean

WOD

Dead Push-ups (AMRAP - Rounds and Reps)

An ascending ladder EMOM (every minute on the minute)

Scaled:
Deadlifts, 45%-55% 1 RM
Modified Push-ups

RX:
Deadlifts, 45%-55% 1 RM
Push-ups

RX+:
Deadlifts, 45%-55% 1 RM
Hand Release Push-ups

FIRST MINUTE
1 Deadlift
1 Push-ups

SECOND MINUTE
2 Deadlifts
2 Push-ups

THIRD MINUTE
3 Deadlifts
3 Push-ups

Etc.
…
Continuing the pattern until you can no longer complete the reps inside the minute.

Superhero Training

Front Squat (3x5)

Front Squat

Split Jerk (3x5)

Split Jerk

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

Whiteboard:

Friday, January 27, 2017

Male Clients

1

Kyle
Kras

5:20 AM CrossFit

3 x 5 @ 225 lbs

235x3

2

LLOYD
HARRIS

6:30 PM CrossFit

3 x 5 @ 185 lbs

form felt way better - tight on the pull baby

2

Seth
Montes

6:30 PM CrossFit

3 x 5 @ 185 lbs

started at 135 next set did 155 ended with 185

3

George
Bell

5:20 AM CrossFit

3 x 5 @ 155 lbs

4

Freddy
Aubert

5:20 AM CrossFit

3 x 5 @ 135 lbs

5

John
Schwall

5:20 AM CrossFit

3 x 5 @ 115 lbs

6

Matt
Osborn

6:30 PM CrossFit

3 x 5 @ 95 lbs

Work on transition clean to squat...small jump

7

Craig
Maffei

5:20 PM CrossFit

3 x 4 @ 225 lbs

guess #5 isnt a good number

7

Brendon
Jimenez

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 245 lbs

1x2 at 265; crushed my wind pipe on 3rd rep at 265

7

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 215 lbs

went to 255 and missed. didnt eat enough

7

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 185 lbs

135-165-185

7

Jordan
Brewer

6:30 AM CrossFit

1 x 5 @ 155 lbs

7

Peter
Kober

4:10PM CrossFit

1 x 5 @ 185 lbs

155, 175, 185

Female Clients

1

Christina
Tovar

5:20 PM CrossFit

3 x 5 @ 95 lbs

2

Brandi
Schwall

5:20 AM CrossFit

3 x 5 @ 75 lbs

3

Tabitha
Erickson

6:30 AM CrossFit

3 x 5 @ 70 lbs

4

Emily
Hilton

9:30 AM CrossFit

3 x 5 @ 65 lbs

4

Katie
Jaquet

4:10PM CrossFit

3 x 5 @ 65 lbs

4

Paige
Mouledous

6:30 AM CrossFit

3 x 5 @ 65 lbs

4

Stephanie
Alarcon

6:30 AM CrossFit

3 x 5 @ 65 lbs

5

Nicole
Dues

5:20 PM CrossFit

7 x 5 @ 60 lbs

6

Angel
Baran

9:30 AM CrossFit

2 x 5 @ 100 lbs

1 @ 85

6

Janet
James

5:20 AM CrossFit

2 x 5 @ 80 lbs

drop each one with quick pickup

6

Sarah
Henson

5:20 PM CrossFit

2 x 5 @ 75 lbs

1 @ 65# -- pregnant

6

Bianca
Weber

5:20 PM CrossFit

1 x 5 @ 90 lbs

2x5 85

6

Hannah
Watkins

4:10PM CrossFit

1 x 5 @ 45 lbs

6

mashaya
swenson

5:20 AM CrossFit

1 x 5 @ 65 lbs

3 by 5 55 lbs

6

Sayde
Brandt

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 95 lbs

1x5@85, 1x5 @ 90

6

Steph
Karins

5:20 AM CrossFit

1 x 4 @ 115 lbs

1 x 2 120#