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Clean and Jerk

Metcon

Metcon

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Workout

2/3/17

Weightlifting

Clean and Jerk

Clean and Jerk

2 cleans + 1 Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
1 clean & Jerk
85%/1
90%1
95%/1

Metcon

Metcon (AMRAP - Rounds and Reps)

Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9...

3 c &J and 3 OBB is 1 round
6/6 is 2 Rounds
9/9 is 3 Rounds

ADV Rx 155/105
RX 135/95

Extra work if you want an after WOD

Metcon (5 Rounds for reps)

ADV RX
5x12 Unbroken Kipping HSPU
Rest as needed

RX
5x6 Unbroken Kipping HSPU
Rest as needed

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

Whiteboard:

Friday, February 03, 2017

Male Clients

1

Kyle
Baker

5:30 AM CrossFit

1 x 1 @ 275 lbs

2

Private

5:30 PM CrossFit

1 x 1 @ 270 lbs

3

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 240 lbs

technique needs work - all over place

4

Private

6:30 PM CrossFit

1 x 1 @ 235 lbs

5

Erich
Cloninger

5:30 PM CrossFit

3 x 2 @ 225 lbs

Hang Clean Jerk

5

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 225 lbs

failed at 240

6

Chris
Morales

5:30 AM CrossFit

1 x 1 @ 205 lbs

7

Brad
May

5:30 PM CrossFit

1 x 1 @ 195 lbs

failed 205

7

Eric
Olinger

4:00 PM CrossFit

1 x 1 @ 195 lbs

7

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 195 lbs

7

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 195 lbs

8

Lanny
Natoli

6:30 PM CrossFit

1 x 1 @ 190 lbs

9

Darius
Nouri

12:00 PM CrossFit

1 x 1 @ 185 lbs

9

Tom
Collins

5:30 PM CrossFit

1 x 1 @ 185 lbs

10

Toni
Huber

5:30 AM CrossFit

1 x 1 @ 180 lbs

11

Adam
McCall

5:30 PM CrossFit

1 x 1 @ 175 lbs

11

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 175 lbs

11

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 175 lbs

12

Marcio
Lima

4:00 PM CrossFit

1 x 1 @ 166.5 lbs

13

Justin
Lincoln

5:30 AM CrossFit

1 x 1 @ 165 lbs

13

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 165 lbs

13

Zack
DeBerry

5:30 AM CrossFit

1 x 1 @ 165 lbs

14

Robert
Johnson

5:30 PM CrossFit

1 x 1 @ 155 lbs

15

Chance
Gregory

5:30 PM CrossFit

1 x 1 @ 150 lbs

16

Langdon
McCall

5:30 PM CrossFit

1 x 1 @ 145 lbs

17

Nick
Caruso

5:30 AM CrossFit

1 x 1 @ 140 lbs

18

Bill
Knight

6:30 PM CrossFit

1 x 1 @ 135 lbs

19

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 125 lbs

19

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 125 lbs

20

Johnny
Babitz

4:00 PM CrossFit

1 x 1 @ 105 lbs

21

Aiden
Price

4:00 PM CrossFit

1 x 1 @ 90 lbs

Female Clients

1

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 150 lbs

2

Jill
Olinger

12:00 PM CrossFit

1 x 1 @ 145 lbs

3

Myra
Harmon

8:30AM CrossFit Class

1 x 1 @ 140 lbs

4

Katie
Powell

5:30 PM CrossFit

1 x 1 @ 125 lbs

4

Leslie
Auton

4:00 PM CrossFit

1 x 1 @ 125 lbs

Most overhead since neck/shoulder issue. YAY

5

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 115 lbs

6

Shannon
Fichter

5:30 PM CrossFit

1 x 1 @ 110 lbs

not pretty per Eric

7

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 100 lbs

7

Private

8:30AM CrossFit Class

1 x 1 @ 100 lbs

8

Lauran
Stump

5:30 PM CrossFit

1 x 1 @ 95 lbs

9

Amanda
Mendez

4:00 PM CrossFit

1 x 1 @ 90 lbs

9

Kelly
Nouri

12:00 PM CrossFit

1 x 1 @ 90 lbs

10

Nancy
Treadgold

5:30 PM CrossFit

1 x 1 @ 85 lbs

10

Rhonda
Halford

9:30 AM CrossFit

1 x 1 @ 85 lbs

11

Kendra
Caruso

5:30 AM CrossFit

1 x 1 @ 65 lbs

12

Private

4:00 PM CrossFit

1 x 1 @ 50 lbs

12

Lisa
Hummel

9:30 AM CrossFit

1 x 1 @ 50 lbs

35#, 40#, 45#M 50#

13

APOLENA
CROCKETT

9:30 AM CrossFit

1 x 1 @ 45 lbs