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Clean and Jerk

Metcon

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Workout

Monday

The greatest prison people live in is the fear of what other people think.

Warm-up

15 mins

Weightlifting

25 mins

Barbell Cycling
E4MOM for 4 sets
9 C&J at 55-65% of 1RM C&J

*Goal is to hang onto barbell the whole time
*If no 1RM use a weight you can move efficiently. May increase through sets.

Clean and Jerk (4x9)

Clean and Jerk

Metcon

Metcon (Time)

4 Rounds
200m Run (2x100m Shuttle Runs)
15 Thrusters (115/85)
7 C2B (RX+ Bar MU)

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

Whiteboard:

Monday, February 06, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

4 x 9 @ 165 lbs

All under 25 secs, 62%

2

Scott
Jacobs

5:00 PM CrossFit

4 x 9 @ 145 lbs

3

Isaiah
Fitzgerald

9:00 AM CrossFit

4 x 9 @ 135 lbs

3

Samuel
Fitzgerald

11:00 AM CrossFit

4 x 9 @ 135 lbs

3

Shawn
Mirabal

9:00 AM CrossFit

4 x 9 @ 135 lbs

4

Kason
Davis

5:00 PM CrossFit

4 x 9 @ 125 lbs

5

Jason
Cansler

6:00 PM CrossFit

4 x 9 @ 115 lbs

5

Young
Kim

7:00 PM CrossFit

4 x 9 @ 115 lbs

6

Augusto
Benitez

7:00 PM CrossFit

4 x 9 @ 105 lbs

6

Brad
Brodzinski

6:00 PM CrossFit

4 x 9 @ 105 lbs

7

christopher
carroll

5:00 PM CrossFit

4 x 9 @ 95 lbs

7

Joey
White

5:00 PM CrossFit

4 x 9 @ 95 lbs

8

Gary
Sunstrom

11:00 AM CrossFit

4 x 9 @ 85 lbs

9

Drew
Clancy

6:00 AM CrossFit

4 x 9 @ 75 lbs

10

Mark
Darvill

5:00 AM CrossFit

2 x 9 @ 110 lbs

95, 105

10

Travis
Stutts

6:00 PM CrossFit

2 x 9 @ 165 lbs

2@135

10

Jeb
Ware

9:00 AM CrossFit

1 x 9 @ 105 lbs

10

Todd
McDaniel

6:00 AM CrossFit

1 x 9 @ 135 lbs

115x2, 125 x1

10

Emile
Anderson

9:00 AM CrossFit

1 x 2 @ 195 lbs

3x9 175

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

4 x 9 @ 95 lbs

2

Michelle
Shuck

9:00 AM CrossFit

4 x 9 @ 90 lbs

3

Amy
Bullock

5:00 AM CrossFit

4 x 9 @ 85 lbs

4

Michelle
Perno

5:00 PM CrossFit

4 x 9 @ 75 lbs

5

Carolina
Martinez

7:00 PM CrossFit

4 x 9 @ 65 lbs

6

Jordan
Ashley

7:00 PM CrossFit

4 x 9 @ 55 lbs

7

Nikki
Kirsch

9:00 AM CrossFit

4 x 9 @ 45 lbs

8

Courtney
Schuler

9:00 AM CrossFit

3 x 9 @ 65 lbs

8

Ivette
Morales

6:00 AM CrossFit

2 x 9 @ 55 lbs

8

Rachel
Hedrick

5:00 PM CrossFit

1 x 9 @ 70 lbs