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Clean and Jerk

Metcon

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Workout

CF2/3/22

Strength

The next 8 weeks we will be doing a double progression strength series with our Squat, Deadlift and Strict Press.

Tues & Thurs will be focused on the Olympic lifts Snatch Clean and Jerk

Fridays we will be continuing our Muscle Up progressions. I really think that a combination of the strict Chin up and Dips along with the opportunity to continue to practice our RMU we are gonna have several able to get their first!!

Monday: Squat Cycle
Tuesday: Snatch
Wednesday: Deadlift & Press
Thursday: Clean & Jerk
Friday: Chin-ups & Dips or RMU
Saturday: Partner WOD!
Sunday: Gymnastics Progressions

Clean and Jerk (3-3-3-3-3)

Every 3 Minutes at Roughly 70%
3 Hang Cleans directly into 3 Push Jerks

Metcon (AMRAP - Rounds and Reps)

10Min AMRAP
7 Toes to Bar
21 Russian Swings 70/53
7 Toes to Bar
21 Sit-ups (anchored by KB)

Extra Credit

100 Weighted Russian Twists 45/35

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

Whiteboard:

Thursday, February 03, 2022

Male Clients

1

Lucas
Gunther

CrossFit: 5:00 AM

1 x 3 @ 205 lbs

1

Scott
Miyake

CrossFit: 9:00 AM

1 x 3 @ 205 lbs

165,175,185,195

2

Jacob
Bitran

CrossFit: 4:00 PM

1 x 3 @ 200 lbs

3

joseph
tepe

CrossFit: 7:30 AM

1 x 3 @ 195 lbs

missed 3rd jerk on 3s

3

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 3 @ 195 lbs

155-175-185-195-200(fail)

4

JUSTIN
ANDERSON

CrossFit: 5:00 AM

1 x 3 @ 185 lbs

4

peter
michaels

CrossFit: 4:00 PM

1 x 3 @ 185 lbs

Failed on 3rd 195lbs

4

Vance
Smith

CrossFit: 12:00 PM

1 x 3 @ 185 lbs

4

Warren
Schwikert

CrossFit: 12:00 PM

1 x 3 @ 185 lbs

5

Cristian
Vasquez

Open Gym 10:00A-12:00P

2 x 3 @ 175 lbs

5

Steve
Fair

Open Gym 10:00A-12:00P

1 x 3 @ 175 lbs

6

Alexander
Stabler

CrossFit: 5:30 PM

1 x 3 @ 165 lbs

6

Eric
Culberson

CrossFit: 7:30 AM

1 x 3 @ 165 lbs

6

Johnny
Trujillo

CrossFit: 5:00 AM

1 x 3 @ 165 lbs

6

Jordan
Brill

CrossFit: 5:30 PM

1 x 3 @ 165 lbs

6

My
Do

CrossFit: 5:30 PM

1 x 3 @ 165 lbs

7

Danny
Bazan

CrossFit: 7:00 PM

1 x 3 @ 160 lbs

8

JR
Echaluce

CrossFit: 4:00 PM

1 x 3 @ 155 lbs

9

Freddy
Godinez

CrossFit: 5:30 PM

1 x 3 @ 145 lbs

9

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 3 @ 145 lbs

9

Roussos
Koliakoudakis

CrossFit: 9:00 AM

1 x 3 @ 145 lbs

10

Abraham
Montano

CrossFit: 7:00 PM

1 x 3 @ 135 lbs

10

Srinath
Maroju

CrossFit: 5:30 PM

1 x 3 @ 135 lbs

11

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 3 @ 125 lbs

12

manuel
montellano

CrossFit: 7:00 PM

1 x 3 @ 120 lbs

13

Daniel
Harren

CrossFit: 5:30 PM

1 x 3 @ 115 lbs

14

eric
pruett

CrossFit: 7:00 PM

1 x 3 @ 105 lbs

15

Christopher
Ramirez

CrossFit: 7:00 PM

1 x 3 @ 45 lbs

Female Clients

1

Stephanie
Decolati

Open Gym 10:00A-12:00P

1 x 3 @ 165 lbs

2

Olivia
Dow

CrossFit: 4:00 PM

1 x 3 @ 155 lbs

3

Julia
Gongora

CrossFit: 6:00 AM

1 x 3 @ 145 lbs

3

Kandice
Ruckle

CrossFit: 7:30 AM

1 x 3 @ 145 lbs

4

Alexandria
H

CrossFit: 9:00 AM

1 x 3 @ 130 lbs

4

Alyssa
Bedell

CrossFit: 7:30 AM

1 x 3 @ 130 lbs

105/115/115/125

5

Mariela
Ramos

CrossFit: 6:00 AM

1 x 3 @ 125 lbs

6

Allysen
Breeden

CrossFit: 5:00 AM

1 x 3 @ 115 lbs

7

Monica
Robinson

CrossFit: 4:00 PM

5 x 3 @ 105 lbs

7

Tera
Anderson

CrossFit: 5:00 AM

1 x 3 @ 105 lbs

8

Alicia
coro

Open Gym 10:00A-12:00P

1 x 3 @ 95 lbs

8

Malaya
Santos

CrossFit: 7:30 AM

1 x 3 @ 95 lbs

9

jessica
domingo

CrossFit: 7:00 PM

1 x 3 @ 85 lbs

10

Ace
Anderson

CrossFit: 5:00 AM

1 x 3 @ 80 lbs

11

Liliana
Madrigal

CrossFit: 7:00 PM

1 x 3 @ 75 lbs

12

alexa
taylor

CrossFit: 9:00 AM

1 x 3 @ 70 lbs

13

juliana
oliveira

CrossFit: 7:00 PM

1 x 3 @ 65 lbs

13

Yesenia
Guevara

CrossFit: 5:30 PM

1 x 3 @ 65 lbs

14

Avery
Valentine

CrossFit: 5:30 PM

1 x 3 @ 55 lbs

15

mayra
santos

CrossFit: 5:30 PM

1 x 3 @ 50 lbs