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Components
Clean and Jerk Complex
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
1/27/20 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 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):
65 (36/29)
Workout
1/27/20
The Super Bowl is this Sunday. Please remember to bring cash and pay for your box. There are 10 boxes that still need to be filled if you haven't gotten one yet or if you want more.
Weightlifting
Clean and Jerk Complex (On the 1:30 x 7 Sets)
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 70%
Metcon
Metcon (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
If anyone wants a pair of these wraps, let me know by Wednesday $20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 27, 2020
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
3 x 1 @ 205 lbs
1
Kyle
Baker
5:30 AM CrossFit
3 x 1 @ 205 lbs
2
Derrick
Ledford
12:00 PM CrossFit
3 x 1 @ 195 lbs
3
Alto
Shambles
4:00 PM CrossFit
3 x 1 @ 165 lbs
3
Todd
Mehrmann
4:00 PM CrossFit
3 x 1 @ 165 lbs
4
Jeff
Peck
12:00 PM CrossFit
3 x 1 @ 160 lbs
5
Eric
Olinger
12:00 PM CrossFit
3 x 1 @ 155 lbs
5
Lanny
Natoli
5:30 PM CrossFit
3 x 1 @ 155 lbs
5
Patrick
Mizzell
8:30AM CrossFit Class
3 x 1 @ 155 lbs
5
Ryan
Snitker
4:00 PM CrossFit
3 x 1 @ 155 lbs
5
Stephen
Kent
5:30 AM CrossFit
3 x 1 @ 155 lbs
6
Brent
Miller
5:30 PM CrossFit
3 x 1 @ 150 lbs
7
Darius
Nouri
8:30AM CrossFit Class
3 x 1 @ 145 lbs
7
Hap
Clayton
8:30AM CrossFit Class
3 x 1 @ 145 lbs
7
Jason
Leach
12:00 PM CrossFit
3 x 1 @ 145 lbs
7
Johnny
Quilla
12:00 PM CrossFit
3 x 1 @ 145 lbs
7
Morgan
Fore
5:30 PM CrossFit
3 x 1 @ 145 lbs
7
Rj
colichio
12:00 PM CrossFit
3 x 1 @ 145 lbs
8
Brad
Robinson
12:00 PM CrossFit
7 x 1 @ 135 lbs
8
Bob
Swadley
8:30AM CrossFit Class
3 x 1 @ 135 lbs
8
Brandon
Hedrick
5:30 AM CrossFit
3 x 1 @ 135 lbs
8
Corbin
Smith
4:00 PM CrossFit
3 x 1 @ 135 lbs
8
Jay
Parkhurst
5:30 PM CrossFit
3 x 1 @ 135 lbs
8
King
of Verdict ...
12:00 PM CrossFit
3 x 1 @ 135 lbs
9
Bernard
Tripp
6:30 AM CrossFit
3 x 1 @ 125 lbs
9
Robert
Johnson
5:30 PM CrossFit
3 x 1 @ 125 lbs
10
Daniel
Leatherman
5:30 AM CrossFit
3 x 1 @ 115 lbs
10
Jim
Tuttle
9:30 AM CrossFit
3 x 1 @ 115 lbs
10
Ken
Buckstad
5:30 AM CrossFit
3 x 1 @ 115 lbs
11
Mike
Alfred
5:30 AM CrossFit
3 x 1 @ 105 lbs
12
Mike
DeBeauvernet
9:30 AM CrossFit
3 x 1 @ 90 lbs
12
Paul
Rafferty
5:30 AM CrossFit
3 x 1 @ 90 lbs
13
Aron
Gibson
4:00 PM CrossFit
3 x 1 @ 85 lbs
13
David
Dahle
8:30AM CrossFit Class
3 x 1 @ 85 lbs
14
Zeno
Moore
4:00 PM CrossFit
3 x 1 @ 55 lbs
15
Ben
Mustian
4:00 PM CrossFit
3 x 1 @ 45 lbs
Female Clients
1
Cambell
Vander Haar
6:30 PM CrossFit
3 x 1 @ 155 lbs
2
Alyson
Knight
12:00 PM CrossFit
3 x 1 @ 115 lbs
3
Jenn
Warcola
8:30AM CrossFit Class
3 x 1 @ 105 lbs
3
Myra
Harmon
8:30AM CrossFit Class
3 x 1 @ 105 lbs
3
Rhonda
Halford
12:00 PM CrossFit
3 x 1 @ 105 lbs
3
Teeter
Miller
5:30 PM CrossFit
3 x 1 @ 105 lbs
4
Erin
Schneider
5:30 PM CrossFit
3 x 1 @ 100 lbs
5
Hillary
Ledford
12:00 PM CrossFit
3 x 1 @ 95 lbs
5
Kate
Conrad
6:30 PM CrossFit
3 x 1 @ 95 lbs
5
Mary
Mason
8:30AM CrossFit Class
3 x 1 @ 95 lbs
6
chelsea
snitker
5:30 AM CrossFit
3 x 1 @ 85 lbs
6
Jennifer
Eckard
9:30 AM CrossFit
3 x 1 @ 85 lbs
6
Rebecca
Karner
12:00 PM CrossFit
3 x 1 @ 85 lbs
6
Tomi
McDonald
9:30 AM CrossFit
3 x 1 @ 85 lbs
55-65-75-80
7
JULIA
SILVA
5:30 PM CrossFit
3 x 1 @ 80 lbs
8
Kelly
Nouri
8:30AM CrossFit Class
3 x 1 @ 78.5 lbs
9
Allison
Farar
4:00 PM CrossFit
3 x 1 @ 75 lbs
9
Jacki
Collins
5:30 AM CrossFit
3 x 1 @ 75 lbs
9
Jessica
Kincaid
4:00 PM CrossFit
3 x 1 @ 75 lbs
9
Katie
Tuttle
5:30 AM CrossFit
3 x 1 @ 75 lbs
9
Kiersten
Palmer
9:30 AM CrossFit
3 x 1 @ 75 lbs
9
Marissa
Hager
5:30 AM CrossFit
3 x 1 @ 75 lbs
9
Miranda
Morales
8:30AM CrossFit Class
3 x 1 @ 75 lbs
10
Cindy
Mustian
4:00 PM CrossFit
3 x 1 @ 70 lbs
11
Nikki
Stewart
9:30 AM CrossFit
3 x 1 @ 65 lbs
12
Emily
Wagner
9:30 AM CrossFit
3 x 1 @ 55 lbs
12
Eva
Lachapelle
4:00 PM CrossFit
3 x 1 @ 55 lbs
13
Laurie
Dymes
5:30 AM CrossFit
3 x 1 @ 45 lbs
14
C.A.
Schneider
5:30 PM CrossFit
3 x 1 @ 10 lbs
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