Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Push Jerk

Metcon

Settings

Workout

CF - 2/15/22

A:

4 way shoulder stretch 0:20s each way
into
2 sets
10 ground to overhead with a plate (25/15)
3 push press
3 push jerk
3 split jerk

B: Push Jerk (5x 2 push jerk + 1 Split jerk @ 80-85% of pj)

2 push jerks and 1 split jerk for 5 sets

work off of push jerk #'s

C: Metcon (2 Rounds for time)

GPP
2 x
21-15-9
Db bench 50/35
deadlift 185/105
Rest 3:00

Competitor
2x
21-15-9
Db bench 50/35
deadlift 225/155
Rest 3:00

D: Metcon (No Measure)

2 rounds for quality
15 wall walk
5 rope climb

Modifications:
Wall walks: lower number and work on movement
Rope climbs - strict pullups x 3 (use band if needed)

E: Metcon (No Measure)

Bonus FItness / Forearms

4 sets:
20 empty bar wrist ext
20 empty bar wrist flexion
:20 pinch plate hold ahap
Rest as needed

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

Whiteboard:

Tuesday, February 15, 2022

Male Clients

1

Brandon
Zajac

6:00 PM CrossFit

5 x 3 @ 275 lbs

2x225 2x255 1x275

2

Preston
Dial

6:00 AM CrossFit

5 x 3 @ 235 lbs

195/215/235/235/235(split last 3)

3

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 225 lbs

205-205-225-245-245

3

JD
Mason

5:00 PM CrossFit

5 x 3 @ 225 lbs

3

Tyler
Parker

5:00 AM CrossFit

5 x 3 @ 225 lbs

205/225x3/245

4

Jason
Deloney

6:00 PM CrossFit

5 x 3 @ 215 lbs

5

Janson
Moore

4:00 PM CrossFit

5 x 3 @ 205 lbs

6

Brian
Quigley

11:30 AM CrossFit

5 x 3 @ 185 lbs

6

Justin
Schot

11:30 AM CrossFit

5 x 3 @ 185 lbs

7

cole
becker

4:00 PM CrossFit

5 x 3 @ 165 lbs

8

Ben
Hanback

4:00 PM CrossFit

5 x 3 @ 160 lbs

9

Chris
Beavers

11:30 AM CrossFit

5 x 3 @ 155 lbs

9

David
Kan

6:00 PM CrossFit

5 x 3 @ 155 lbs

10

Chris
Williams

5:00 AM CrossFit

5 x 3 @ 145 lbs

11

J.R.
Graham

5:00 PM CrossFit

5 x 3 @ 135 lbs

11

Jordan
Leffel

5:00 PM CrossFit

5 x 3 @ 135 lbs

12

Daniel
Esborg

4:00 PM CrossFit

3 x 3 @ 250 lbs

Female Clients

1

Becca
Esborg

4:00 PM CrossFit

5 x 3 @ 135 lbs

1

Ellen
Mullins

5:00 PM CrossFit

5 x 3 @ 135 lbs

1

Laura Lynn
Williams

4:00 PM CrossFit

5 x 3 @ 135 lbs

1

Lauren
Gardner

11:30 AM CrossFit

5 x 3 @ 135 lbs

2

Jordan
Wylie

7:00am CrossFit

5 x 3 @ 115 lbs

3

Amy
Rahn

5:00 PM CrossFit

5 x 3 @ 110 lbs

3

Morgan
Webb

5:00 PM CrossFit

5 x 3 @ 110 lbs

4

Allison
Prince

6:00 PM CrossFit

5 x 3 @ 85 lbs

4

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 85 lbs

4

Taylor Marie
Reid

4:00 PM CrossFit

5 x 3 @ 85 lbs

4

Tori
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 85 lbs

5

Susan
Abell

6:00 PM CrossFit

5 x 3 @ 70 lbs

6

Nicole
Rieman

6:00 AM CrossFit

5 x 3 @ 60 lbs

35-45-55-60lb